Ashley and Micah English
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Exercise

We have been thinking a lot about health these days and have decided to get the exercise going again! We have a routine scheduled out that includes working out the upper body, lower body and cardio, each 2 days a week. We'll post our stats on here to keep us honest! hehehe

Supplements

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Our favourite pre-workout drink! 

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Whey Protein with added BCAAs
Around 1 gram of protein per kg of desired body weight

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Creatine
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5 g per day

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Vitamins
Multivitamin: Should contain selenium (for men) and folic acid (for women)
Magnesium: 100mg daily has been shown to help with calcium absorption and also has a 15% risk reduction for developing type 2 diabetes. Also supports lean muscle growth. Can be found in a Calcium and Magnesium combo pill
Vitamin D: Take at least 1000 IU daily
Calcium: Take at least one 500mg tablet daily
Glucosamine and Chondroitin: To help joint pain and cartilage breakdown.
Fish Oil: Best and easiest way to get Omega 3 daily

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