ITEMS (retail value ~$400) :

• One pair of size 8.5 black/purple Nike Flex 2 trainers. (Please note: These have been worn ONCE, on a short walk. They are still in brand new condition and have also been cleaned.)
• One Omron strap/watch heart rate monitor.
• One silver RaceReady “cord taming” dry-wick running shirt, size M.
• One pink Nike Dri-Fit running t-shirt, size M.
• One black Nike Dri-Fit loose fit shirt, size M. (this item is hard to describe; please click the link for an image.)
• One Mondetta Performance Gear gray/pink quarter-zip track jacket, size M.
• One pair of UnderArmour HeatGear compression capri leggings, size M.
• One pair of blue/green Nike running shorts, size M.
• One pair of grey/pink Adidas compression shorts, size M.
• One blue reversible Champion compression bra, size S.
• One blue Brooks running hat.
• 3-pack of Nike training socks.
• 2-pack of braided Nike headbands.
• One pink Urban Beatz sports armband for smartphones.
• One pair of Cygnett in-ear sports earbuds.
• One box of ProBar Bolt organic energy chews, raspberry flavor.
• One sample box of Accel Gel energy gel supplements.
• 1 lb. bag of Skratch Labs hydration mix, lemon-lime flavor.

RULES:

• You don’t have to be following me to win this. However, I would really love if you did. :) I think my blog is a pretty decent and positive place. Follow if you want to!
• Reblog for an entry, no limits on reblogs. Likes and signal boosts are appreciated.
• Anyone can enter, anyone can win. If you’re entering on behalf of someone else, I encourage you to make a note of it in your reblog.
• Healthy and positive blogs only. You don’t have to be a fitness blog, but ABSOLUTELY NO pro-ED/self harm, body shaming, or hate speech.
• I will use a random generator to pick a winner on July 1, 2014. Reblog before the end of June for a chance to win! 
• I will ship to the US and Canada for free. If you live somewhere else, I’ll still send it if you can Paypal me some shipping cash. :)

• Reblog this post
• Must be following me
• No unhealthy blogs please!
• I will solo post THREE favorites with screenshots included, followed by three lists of 10
• Promos will go up when this post reaches 100 notes

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• Whey protein. Whey is a quick-absorbing, low carb protein that’s best used after a workout. Drinking a simple whey protein shake provides quick nutrients to the muscles for optimal recovery and strength gains. However, whey does not provide complete post-workout nutrition - be sure to eat a balanced meal within two hours! Pro tip: No need to get too fancy or expensive. A tub of basic 100% whey - just regular old protein - is highly effective and relatively affordable. It comes in a wide variety of flavors and can also be used in recipes.
• Casein protein. Casein is a type of protein that takes much longer for the body to digest, so it is best used before a recovery period when not much food will be consumed, such as before sleep. Pro tip: If you’re aiming to make strength and muscle gains, drink a casein shake before bedtime so your muscles have something to chew on while you rest.
• Soy protein. It’s fairly easy to find soy protein powder in nutrition shops and grocery stores these days. Soy protein powder is an adequate substitute for vegetarians, vegans, and people with dairy allergies. It also naturally contains more vitamins and minerals than dairy proteins, and studies suggest it may have a greater anti-catabolic effect than whey.
• Branched chain amino acids (BCAA’s). BCAA’s are comprised of essential amino’s, the “building blocks” of protein. The more BCAA’s that are present in muscles, the more resistant the muscles are to breaking down (catabolizing) during exercise and daily life. Although all proteins contain BCAA’s, supplementing with isolated BCAA’s can have a huge effect on muscle retention/gain, body composition, and muscle recovery time. Pro tip: All BCAA supplements taste terrible. The best ones taste strongly bitter; the worst ones taste like cat pee. Invest in decent-quality unflavored BCAA’s for minimal disgustingness and add your own flavoring, like lemonade powder or those Powerade squeezy flavor bottles.
• Creatine monohydrate. Creatine is an amino acid that increases the body’s ability to generate energy and promotes gains of muscle tissue by allowing the body to quickly handle more and more weight. Creatine monohydrate is the most commonly used type of creatine supplement, as it is very cheap and has been proven to be the most effective in terms of fitness gains. Pro tip: Creatine monohydrate tends to be gritty and somewhat insoluble. It is most palatable mixed with thicker liquid like milk or a protein shake. 
• Creatine HCL. HCL and other “modified” forms of creatine have not been proven to be more effective than monohydrate, and many forms appear to be far less effective. However, creatine HCL is highly water-soluble and mixes well with no grittiness for a more pleasant experience. Pro tip: I prefer to use monohydrate in my protein shake on lifting days, and a lemonade flavored HCL on my cardio or rest days.
• Pre-workout supplements. Pre-workouts come in a wide range of flavors, and the active ingredient varies widely between products. Some of the most common active ingredients are beta-alanine, l-arginine, glycerol, taurine, and caffeine. Pre-workout supplements work to boost energy levels, prime muscles for hard work, increase mental alertness, and help muscles get a full, effective contraction on each rep. Pro tip: For use in strength workouts only; do not take immediately before cardio. Try to get samples before investing in a larger quantity as different products affect people in different ways. Start with a low dosage.
• CLA (omega-6). Conjugated linoleic acid (CLA) is an omega-6 fatty acid (“good fat”) that can gradually improve body composition in healthy and active people. CLA improves the body’s calorie partitioning abilities, meaning that a greater percentage of a dietary caloric surplus will be turned into muscle vs. turned into fat. Over time, this effect translates to more lean mass and less stored fat. CLA is found in foods such as grass-fed beef, lean turkey, and some dairy, but higher doses are generally needed to alter body composition.
• CoQ10 and ubiquinol. Coenzyme Q10 (CoQ10) is an antioxidant made by the body that is used in energy production. Levels of CoQ10 in the body can be raised by taking supplements, and many active people and athletes see an improvement in performance and energy levels after supplementing with CoQ10. It is also beneficial to the immune system and in treating high blood pressure. Ubiquinol is a form of CoQ10 thought to be “more biologically viable” (better absorption in the body). Pro tip: CoQ10 is expensive, so be wary of dosage recommendations. 100-200mg daily should be more than sufficient. Multiple smaller doses tend to be more effective than one large dose (i.e. 50mg three times daily).
• Glucosamine, chondroitin, and MSM. These are all compounds commonly found in OTC arthritis medications, but they can have a highly beneficial effect on active people, particularly runners. Glucosamine, chondroitin, and MSM work to strengthen and alleviate inflammation in cartilage/connective tissue and can work very well in relieving joint pain/swelling due to high-impact activity.

• Multivitamins. A good multivitamin is a cost-effective way to fill in small nutritional gaps where vitamins and minerals are lacking a bit - particularly iron, calcium, and Vitamin A. Again, no need to get fancy. The basic ones like Centrum or the economy-size generic bottles work just as well. Pro tip: Many of the nutrients in a multivitamin are not water soluble, meaning they must be consumed with food and healthy fats to be absorbed into the body. Make a habit of taking your multivitamin after dinner, instead of in the morning washed down with coffee.
• Omega-3’s. Omega-3’s are beneficial fatty acids that promote heart health by lowering blood triglyceride levels. Taking omega-3 also improves metabolism, decreases effects of aging, and improves nutrient absorption. The two most common types available OTC are fish oil and flaxseed oil. 
• B-12 or B complex. Most people get enough B-12 from their diet. Animal foods contain high levels of B-12. However, vegetarians and vegans often experience B-12 deficiencies simply due to the lack or decreased amount of animal products in their diets. A B-12 deficiency can cause mood swings, low energy, weight fluctuation, irregular appetite, and can contribute to clinical depression. Taking a B-12 supplement or a B complex (contains other B vitamins for good measure) can help improve energy levels and stabilize the mood. Pro tip: You will pee a crazy neon yellow color. This is normal.
• Vitamin D3. Our bodies naturally produce Vitamin D3, but require natural sunlight to effectively do so. Low levels of D3 in the body cause depression, moodiness, and a lack of energy. Seasonal Affective Disorder (SAD) is a type of depression that occurs seasonally due to the sunlight changing angles, therefore causing lower and lower D3 levels in the body. If you feel a strange and persistent depression at the same time every year, you may be experiencing SAD. Vitamin D3 supplements may alleviate some of these symptoms. Pro tip: D3 is fat soluble, NOT water soluble. Take D3 after a balanced meal, and/or with an omega-3 supplement to ensure absorption. Increase dosage slowly.
• Fiber. Fiber is the part of food that the body can’t break down and absorb as nutrients. It affects the way your body processes nutrients and regulates the digestive system. If you have trouble pooping, you probably need more fiber. Most people can get adequate amounts of fiber through a healthy diet containing whole grains, nuts, beans, fruits and veggies. But for those who need a little extra, fiber supplements can be a big help.
• Green tea. Green tea contains tons of powerful antioxidants that fight cancer, reduce the effects of aging, promote fat loss, raise energy levels, improve neural function, and remove toxins from the body. Pro tip: You can buy green tea extract, but a box of green tea bags is obviously going to be a fraction of the price and less processed besides. Might as well just hydrate yourself with a mug of tea.
• Caffeine. Caffeine is a natural stimulant that improves mental alertness and memory function. It has also been shown to promote fat loss and mood stability; lower risk of cancer, stroke, diabetes, and dementia; and slightly increase longevity. Caffeine is best taken in low to moderate doses (such as, a cup of coffee), as too much caffeine will cause jitters, nausea, heartburn, restlessness, and will quickly develop a chemical dependency. Pro tip: The majority of popular energy drinks are full of weird chemicals, artificial sweeteners, and non-food ingredients. When considering caffeine for health benefits, stick to coffee and tea.
• Taurine. Taurine is an amino acid that works as an antioxidant in the body. Studies suggest that supplementing with taurine may heighten neurological response, improve focus, and increase athletic performance by preserving cellular functionality. Pro tip: This is the “special ingredient” in Red Bull. If you want to try “supplementing” with taurine, try the little cans of Red Bull before you try specific taurine supplements, which generally come in uselessly large dosages.
• Zinc. Zinc turns your immune system into Superman by boosting your T cell function and antibody production. 
• Vitamin C. Vitamin C is extremely important for nutrient absorption and bolstering the immune system. Most people easily get enough Vitamin C in their daily diets, but often take C supplements during winter and cold season. Pro tip: Take Vitamin C and zinc together to fortify yourself against nasty travel and crowd-related illnesses, such as the dreaded Con Flu.
• Melatonin. Melatonin is a hormone produced by the pineal gland that regulates sleep cycles. Low dosages of melatonin may help people who experience irregular sleep. It is a natural substance, not a traditional sleep aid, and it does not work for everyone. Pro tip: If you are going to take melatonin, make sure you have adequate time to sleep fully. If you take melatonin when you have to be up in 4 hours, you are probably going to feel kind of gross and out of sorts.

1. It (obviously) makes you stronger. Increasing functional strength and lean muscle mass improves your mobility, bone density, and effectiveness just in going about your daily life. It also decreases your risk of injury as you get older, since you have more muscle to control movements.
2. It gives you better posture. Because weightlifting requires good form and spinal stability, there’s a natural carryover to life outside of the gym. A regular strength training routine will improve your natural posture, which improves your body’s overall performance and decreases risk of injury.
3. You’ll live longer. Statistically, bodies naturally lose muscle as they age. This is a big contributor to injury, illness, loss of bone tissue/osteoporosis and, consequentially, a sedentary lifestyle. Working to improve and gain lean muscle mass will promote longevity and mobility. No broken hips for you!
4. It helps you burn excess body fat. Improving your muscle mass helps ensure that your body is burning fat and glycogen instead of muscle tissue during exercise. Cardio can be highly catabolic - meaning it breaks down proteins (muscle tissue) in the body. Lift weights to keep your body from breaking down muscle - you’ll probably want that stuff! Furthermore, the body continues to burn fat and glycogen as it repairs and builds new muscle tissue during the recovery period after a weights session.
5. Endorphins, baby! Heavy lifting creates a state of high exertion that raises the levels of feel-good chemicals in the brain. Similar to what’s referred to as a “runner’s high”, weight lifting will quickly trigger a flood of natural chemicals that target the pleasure center of the brain. Regular weight lifting can make you happier and better at coping with stress.
6. It helps you eat and sleep better. When you use your muscles hard, you create millions of micro-tears in the tissue. Your body then releases growth hormones to help repair the damage and build the muscles back up for next time. Hormones are a way for your body to involuntarily regulate itself, so the act of lifting can release hormones that naturally alter your hunger cues and sleep cycles. You may find yourself craving more nutritious foods, experiencing a more healthy and regulated appetite, and falling into deeper and more refreshing sleep cycles.
7. It makes you feel more positive about yourself. We all have those days where you look in the mirror in the morning and you don’t feel great about what you see. Lifting might not make you automatically love the heck out of your reflection, but a negative self image often loses power in the perspective of knowing how much weight you moved yesterday. When you feel proud of your body’s ability, it’s easier to be gentle with yourself in terms of appearance.
8. It improves your mental responsiveness. Weight lifting is as much about mental strength as it is about physical strength. Your body is controlled by your central nervous system (CNS), which is a pathway for neural commands. When you lift something heavy, the command from your brain to your body has to be as strong as your muscles. If you aren’t focused and alert in the weightroom, you aren’t going to be able to lift as much weight. Regular weight lifting trains the nervous system as well as the body. As a result, you may become more cognitively alert and responsive in your daily life. This effect can also help with recovery from depression, anxiety, and other mental/emotional things.
9. It’s rewarding as hell. There is very little gray area in weight lifting. Either you were able to pick up the thing, or you weren’t. If you weren’t able to pick up the thing, keep picking up smaller things until you are able to pick up the thing. It is possibly the most satisfying thing in the world of fitness to see the numbers on the bar get heavier and heavier. If you train, you will get stronger. 
10. It makes you pretty f**king hot. Round butts. Firm arms. Defined shoulders. Strong, shapely legs. Solid core. JUST SAYING. ;)