The Science Behind Our Recovery Supplement, Recover 9

If you’re a wellness junkie, you’ve probably heard a thing or two – or 20 – about supplements. There’s vitamin C for immunity, magnesium for sleep and digestion, probiotics for gut health, vitamin B for energy and brain function – the list goes on for miles.   With so many supplements on the market formulated to address and prevent an endless list of concerns, it can be tricky to find what works best for your body’s unique needs.   Supplements and the Wellness Industry  The wellness industry is self-regulated in the U.S., meaning supplement companies are not directly controlled by the Food and Drug Administration. Instead, they are required to comply with a list of standards published by the FDA. While this may sound like it makes the supplement hunt all the more complicated, it can actually help streamline the process if you think about it this way: you should only be sourcing your vitamins and supplements from trustworthy, clinically-backed sources that pride themselves on their standards and adhere to strict testing and manufacturing protocols.   When we kicked off the creation of our first-ever supplement, we collaborated with members of our Clinical Advisory Board to ensure its efficacy and safety was up to par. After years of research, testing, clinical studies and more, Recover 9 was born. It's a new-to-market supplement that works to reduce soreness, restore muscle function, and build lean muscle to help you bounce back to your best workout.    Why did Pvolve make a supplement to aid post-workout recovery? Recovery is a key element of Pvolve. Our method teaches you how to tune into your body, and, in doing so, notice the signs that you might be overdoing it.   How can I benefit from rest and muscle recovery?  Time for a quick lesson on muscle growth! When you work out, you typically break down muscle fibers. After exercise, the body repairs these damaged fibers by fusing them together to form new muscle protein strands called myofibrils. When the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown, the myofibrils increase in thickness and number, which is a process known as hypertrophy. Hypertrophy equals muscle growth!   Rest is critical for muscle repair because it prevents overuse of muscle groups, which can lead to injury and dysfunction. If you want to keep progressing in your workouts, you need to be sure you’re taking time to recover so you can keep moving properly and prevent any joint strain.   Is my workout routine too intense?  If you aren’t able to maintain proper form while you’re working out, then the answer may be yes.   According to Antonietta Vicario, Chief Training Officer, "Your workout routine and approach to fitness should be driven by the goals you’re trying to achieve as well as the stage of life you’re in. Ideally, your workouts won’t spike cortisol (your stress hormone) and leave you feeling totally depleted, That’s why high-intensity workouts often leave you feeling so exhausted—getting up to your max throughout the class can cause those hormonal shifts that can make you feel drained.   But that doesn’t mean you always need to take it easy either. Vicario explains that challenging yourself is also part of balanced workout plan. She says, “Our bodies adapt quickly, so as you build strength and endurance you can safely increase intensity and continue to build on your fitness regimen.” That’s what our new Progressive Weight Training Series is all about—pushing yourself while still moving functionally at the right intensity to keep your body feeling great afterwards.   How does Recover 9 work?   Recover 9 is made with a blend of clinically-backed ingredients that help you move better and feel stronger every day: all 9 of the essential amino acids and pomegranate fruit extract.  What are Amino Acids? Not sure what amino acids are? Amino acids are the building blocks of protein and are critical to proper function. They improve muscle recovery, build lean muscle, and, in our formula, provide the same benefits of 40 grams of protein. And you get all that for a fraction of the calories in Recover 9.  What is pomegranate fruit extract? Pomegranate fruit extract is rich in ellagic acid, an antioxidant that helps reduce inflammation. Inflammation is one of the body's natural responses after a good workout and a sign that you're building muscle, but it can also lead to soreness. Consuming pomegranate after exercise, especially when combined with all 9 essential amino acids, can help with this post-workout pain by restoring muscle function. More About Recover 9 Recover 9 is sourced from best-in-class ingredients and manufacturers, plus it’s vegan, sugar-free, non-GMO, contains no artificial flavors, and is free of gluten and all major allergens. That means you’ll get everything you need to get back to your best performance without any unnecessary, hard-to-pronounce additives.   Of course, anytime you’re thinking of trying a new supplement, it's important to consult with your physician to determine what will work best for you.  We care just as much about what you put in your body as how you move your body, and with Recover 9 in your Pvolve routine, you’ll get the best of both.   Ready to take your recovery routine to the next level? Get your 30-day supply of Recover 9 now!

How to Eat According to Your Cycle

Your menstrual cycle, like most things, is not one dimensional. It requires that you work with it in all ways, including in the kitchen.  And when you focus on eating the right foods at the right time of the month, you’ll be able to see endless benefits: less PMS, more energy, better mood and so much more.  This Q&A with Registered Dietician Vanessa Rissetto addresses all the benefits of a menstrual cycle diet and how the Pvolve Method and Phase & Function help guide what’s on your plate throughout every phase of your cycle.  Table of Contents Menstrual Cycle Diet Tips How to Eat for Each Stage of Your Menstrual Cycle Foods to Eat During the Menstrual Phase Foods to Eat During the Follicular Phase Foods to Eat During the Ovulatory Phase Foods to Eat During the Luteal Phase Menstrual Cycle Diet Tips  Q: Let's start at the beginning: How are food and hormones connected?   A: Food affects how hormones are secreted. For example, overeating sugar will cause a release of insulin and perhaps an over production which, if constant, can lead to weight gain.  Q: Why is it important to eat according to your cycle?   A: Eating according to your cycle can help to mitigate symptoms that cause bloating, discomfort, fatigue and distress. The magic of Phase & Function is that it helps you navigate your cycle and eat foods that can help nourish you and give you energy during a time when many women don't necessarily feel their best.  Q: How come so many women don't know about the benefits of eating according to your cycle?   A: Likely because women don't often complain. I find that women are superheroes and take a lot in stride. I hear stories of women telling their doctors about symptoms and are often told “it is what it is”. We normalize feeling bad and that shouldn't be the case.  How to eat for each stage of your menstrual cycle  Q: If someone were to make one small nutritional change that has the biggest impact, what would you recommend?  A: Try not to make big changes all at once. Small changes can have long lasting effects and help you feel motivated. If you drink juice everyday, try every other day, and once you can do that, build upon it.  Q: Can you still eat according to your cycle if you have dietary restrictions or follow another diet?   A: Of course! First off, this is a guide—it's loaded with science, ideas and behavior changes. Take what resonates with you and leave the rest. This program is personalized for you. You know your body best.  Q: How does movement play a role in eating for your cycle, and why is doing both so important?   A: When we exercise we deplete the muscles of glycogen which naturally brings our hunger levels up. Moving in a way that works best for you and how you feel is key, while also making sure you are nourishing yourself and repleting what you need.   Q: What is the connection between the two?  A: Never try to restrict yourself because you've eaten something you don't deem as "good". We want to honor our food choices and our movement choices. It's the best way for us to have success.  Q: What's the biggest misconception about cravings and PMS? (Also, should we really eat chocolate on our periods?)  A: Of course you can eat chocolate during your period! If you're following Phase & Function, you'll see that certain foods can help you feel better throughout the phases and also be more understanding of your cravings which will help you navigate the best options for you.  Foods to eat during the menstrual phase  During your bleed, foods should help mitigate inflammation, replenish nutrients and encourage balance as your hormones reach their lowest levels.   Each meal should include a protein to get you sufficient amino acids necessary for hormone production. Focus on energizing carbs, healthy fats and low glycemic fruits and veggies. You might find that you’re craving more warm foods like soups and stews this week. As always, pay attention to your appetite. You may feel less hungry, but it’s still important to properly fuel.   Foods to eat during the follicular phase  After your bleed, prioritize foods that match the energy of your rising hormone levels. Estrogen and insulin sensitivity are increasing, so keep fueling with carbohydrate-forward foods (grains, potatoes, fruit) while your body is able to utilize them properly and maintain blood sugar stability.   Fresh, steamed and sautéed ingredients will feel best during this phase. It’s also crucial to support gut health with fermented foods like sauerkraut or kimchi and detox the body with cruciferous greens like broccoli.  Foods to eat during the ovulatory phase  During ovulation, be sure to eat foods that set you up for success as energy and workout intensity hits its peak. As estrogen drops after ovulation and progesterone begins to rise, so will insulin resistance which means your body is less able to metabolize carbohydrates well.   Replace some of those simple carbohydrates from the follicular phase with healthy fat such as fatty fish, nuts and seeds. Make sure you take in enough nutrients for workout recovery here, especially protein. Focusing on non-starchy carbohydrates like veggies and lean protein are great for weight loss if that’s a goal. As always, keep that water bottle nearby and prioritize hydration.  Foods to eat during the luteal phase  Prioritize foods that satisfy cravings and provide essential nutrients to prepare the body for what’s to come with the menstrual phase. As progesterone continues its rise, continue to focus on fat for fuel, giving the body what it can use best and setting yourself up for fewer PMS symptoms and a cramp-free period.  Listen to what your body is asking for, like magnesium-rich foods. Focus on sweet root vegetables and healthy fats to curb the desire for sugary desserts. If you have a sweet tooth, try some dark chocolate and a couple of dates and see how satisfied you feel. 

5 Ways to Stay Hydrated All Summer Long

Whether exercising or not, drinking enough water throughout the day is so important. Not only does it help us in warmer weather, but it also helps us function properly. That means proper digestion, energy levels, clear skin and so much more.  In honor of National Hydration Day, read up on our best tips for getting enough water into your diet. 1. Give yourself daily reminders.  Set reminders on your phone or leave yourself a post-it note on the fridge to drink your fluids! It is so important to stay hydrated throughout the day and not wait too late in the day to get started. Our bodies thrive on hydration, especially in the morning when we wake up dehydrated and reach for the coffee before anything else. Try setting an alarm on your phone every hour and drink eight ounces of water to maintain steady levels of hydration throughout the day. 2. Don’t just drink your water—eat it, too. A large portion of our daily water intake comes from the foods that we eat. Choosing nutritious foods that boast high water content will help keep your body hydrated along with drinking water. Fruits and vegetables are incredibly nourishing, hydrating and are packed with essential vitamins and minerals to keep your body functioning and happy at its highest level. Cucumbers, tomatoes, lettuce, watermelon, cantaloupe and strawberries are great options for foods with high water content to snack on throughout the day.  3. Infuse your water. For those who get bored with drinking plain water, try adding natural flavor to give it a boost. Fresh mint, citrus, cucumbers and berries are all delicious options to level up your flavor and nutrition content!  4. Invest in a reusable water bottle. Carrying around a nice water bottle will remind and motivate you to stay hydrated throughout the day. Plus, it’s also a money saver and better for the environment. 5. Opt for tea. Sipping on herbal tea, whether steeped from a bag or made fresh, is another way to stay hydrated without having to drink plain water. The medicinal benefits of herbs are endless from promoting detoxification to regulating digestion. Avoid adding refined sugar to your tea and instead use natural, raw honey in moderation or fresh lemon. For more summer nutrition tips, read about how to stay healthy at a BBQ, or start your fitness journey with a free 14-day trial.

9 Nutrition Tips from a Registered Dietitian

Having a clean, wholesome diet is an essential part of achieving any wellness goal, whether that's to tone up, lose weight, gain weight, or simply maintain good health. But what does that mean exactly? Leah Silberman, registered dietitian and founder of Tovita Nutrition, breaks down the essentials of a healthy diet. What foods should we be having in our daily diet? A plant-centered diet consisting of high quality fruits, vegetables, beans, legumes, whole grains, nuts and seeds is key! This is where we get all our vital antioxidants, vitamins, minerals and nutrients. If you choose to incorporate animal proteins, ensure they are hormone and antibiotic-free. Labels are super important here, so you want to make sure you're buying organic, grass-fed beef, organic and free-range chicken, organic cage-free eggs, and wild caught fish.  There seem to be so many rules around fruit, what's the deal?  Fruit is incredible! It's important to eat a variety of fruits, as they all contain different nutrients. Some are also higher in fiber while others are more hydrating. Berries are one of the best fruits you can have, as they are packed with fiber and antioxidants-- hence their rich color! One thing to note is that many fruits are high in natural sugar (which isn't a bad thing!), so when having it as a snack you will want to pair it with a healthy fat or protein like nut butter to slow blood sugar and insulin. This will also keep you satiated longer! What are the best vegetables? Again, get a variety of veggies! While pretty much all vegetables contain a good amount of fiber, green leafy veggies will be high in different nutrients than, say, root veggies like potatoes and squashes. It's important to consume the whole spectrum to get all that we need.  Why do some veggies cause issues like bloating? Being that vegetables, and particularly cruciferous veggies, are high in fiber, consuming large quantities can be hard on anyone's system especially if they aren't used to having them on a daily basis.  If this sounds like you, the best way to manage the bloat is to ensure those veggies are cooked (roasted, boiled, steamed, baked, or grilled) as they are easier to digest, and to start small to build up a tolerance.  Are raw vegetables better than cooked vegetables? There really is no best or worst, especially as some veggies are more nutrient dense when cooked verses raw, and vice versa! It also depends on the individual, as some people tolerate raw veggies without a problem while others just can't break them down enough to absorb all the. Experiment with what works for you and however you will enjoy them the most will be the best for you! How much fiber do we need? How much is too much? The goal is to eat as much fiber as you can, at least 25 grams per day for women and 38 grams for men.  There isn't really such a thing as too much fiber. But be careful, if you are only used to getting 15 grams or less in an average day and you start trying to double that, you're likely going to get some digestive upset!  What is the best way to get more fiber, and what are some tips to build the tolerance? The best sources of fiber will be high quality plant foods, so add those in wherever you can. Berries, leafy greens, nuts, seeds, you can't really go wrong! For example, if you have oatmeal every day, simply add in some berries and chia seeds to add fiber as well as healthy fats to make it a more well-rounded meal. What should we be avoiding in our diet? The top things to look out for are high fructose corn syrup, trans fats, and anything with artificial food coloring (check the color of your fingers and tongue after eating packaged foods-- there could be remnants of food dyes!). Processed lunch meats are often packaged with a lot of preservatives and additives, so you have to be careful there as well. Lastly, be cognizant of consuming too many refined grains (think "white" foods) that have been stripped of the most fibrous, nutrient-dense parts of the crop. When looking at nutrition labels, what should we pay attention to? Ensure you can read and pronounce all the ingredients on a food label. If you can't pronounce it, toss it! When it comes to looking at the numbers, you want to be collectively looking at the full nutrient profile, meaning the fat, carb, fiber, and protein content rather than just zeroing in on one number. This is particularly true when it comes to calories, if you're eating a well-balanced diet of high quality wholesome foods, calories are the least important thing to look at!

Selfcare Secrets from Top Model Blanca Padilla

We caught up with top-model and Pvolve-regular Blanca Padilla, and she gave us the low-down on her wellness routine. Read on to learn about her healthy habits and how she fits Pvolve into her busy lifestyle.   Q: WHAT IS YOUR FAVORITE BREAKFAST TO FUEL YOUR DAY?  A: I usually start my day with a huge smoothie, making sure to add protein and lots of greens. I then add toppings like raspberries, blueberries, chia seeds, shredded coconut and ground flaxseeds for fiber and energy. I also love to start my day with pasture-raised eggs, either poached or in an omelet, with avocado on the side. I like chia pudding with berries as well because it’s great for busy weeks; it’s so versatile and easy to make ahead and grab on the go.   Q: HOW DO YOU DESTRESS DURING EVENTS LIKE FASHION WEEK, AND IN LIFE?   A: Taking time for myself. A little "me time" after a crazy day of events, meetings and castings is really what works for me. Getting a relaxing massage, a nice facial, or simply staying home to cook something yummy and journal. Self-care is key to being able to give back to others in all areas of your life.  Q: WHAT ARE YOUR GO-TO BEAUTY MUST-HAVES ON-THE-GO?   A: I always have to have a good lip balm with me. I’m a huge fan of rose water, and as far as my on-the-go look, it’s just concealer where needed, a bit of bronzer and highlighter (both also used for my eyes to add some depth), curled lashes, eyebrows brushed and a touch of lip liner that blends with your natural color.  Q: DO YOU HAVE A FAVORITE PVOLVE MOVE OR PIECE OF EQUIPMENT?  A: This is a hard one! I am obsessed with the Pvolve Method; my body just loves it so much! I’d say the is a great addition. I also love using the light ankle band and getting into internal and external rotations. My favorite moves include a lot of stretching. I love the beginning of the workout that wakes up the whole body and opening my hips on the mat after long flights. And anything that works my abs while stretching. I think that’s everything...   Q: WHAT SONG GETS YOU IN THE ZONE?  A: Almost anything, I love music.   Q: GO-TO OUTFIT WHEN ON OR OFF-DUTY?  A: Denim, denim, denim! Forever.  Q: HOW DO YOU FIND YOUR CONFIDENCE, IN DAILY LIFE AND AS A MODEL?  A: I think it’s about really internalizing that nobody has your potential or uniqueness. You can’t be good for everybody or everything, but there are things that make you vibrate and feel joy, and that’s the path you must follow. Your confidence will come if you forget about the noise and focus on whatever it is that calls your name. Nobody else can offer what you can when it comes to doing what you love. It is not about being perfect but about finding how and where you can shine. We’re all special, and if you don’t see that yourself, just know others see it in you.  Start streaming like a model today!