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All about EPOC

October 15, 2015


All About EPOC


What Is EPOC?

EPOC stands for Excess Post-Exercise Oxygen Consumption. It should really be EPEOC, but we’ll shut down the perfectionist in us. Some people informally refer to this as “afterburn”.  EPOC is the process your body takes while recovering from a workout to bring it to its natural resting state (homeostasis) and fuels the body’s increased metabolism from the increase in body temperature generated during a workout. In layman’s terms, it’s the time after your workout when you are still burning calories naturally without any physical energy output. EPOC is greatest immediately after a high intense workout with the effect diminishing over time.

Depending upon the workout, you may experience EPOC for up to 38 hours post-workout (Schuenke MD, Mikat RP, McBride JM (March 2002). "Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management". European Journal of Applied Physiology 86 (5): 411–7.). For those trying to lose body fat fast, this is ideal, as you are maximizing the fat burning capabilities of your body at any hour of the day instead of just during your workout.  Can I get an “AMEN”!


How Can I Get My Body Into EPOC?

One thing is certain – the EPOC effect is increased when you increase the intensity of your exercise.  That’s why a High Intensity Interval Training workout has been widely discovered to be one of the best ways to experience this effect and reap its benefits.  In our last blog post, we talked about HIIT workouts being one of our Top 5 most effective fat-burning workouts.  The physical energy output during the exercise itself, plus the increased EPOC effect afterwards basically turns you into a fat burning machine! Now that doesn’t mean that you should do 5 HIIT workouts a day to keep your body burning fat constantly, but it is a great workout strategy to add into your routine a couple times per week.

Now what if you love to run, you treadmill addict, you! Simply make some adjustments to create a more hybrid workout, such as running a spring interval workout, or a favorite of Cindy’s, a walking, running, sprinting interval:


Workout: 1) Sprint as fast as you can for 15 seconds/ 2) Walk for 30 seconds.

Complete for a total of 10-15 rounds and work your way up to 20 total rounds.


Workout: 2) Sprint at a good pace for 30 seconds/ 2) walk for 15 seconds.

Complete for a total of 10:00 minutes.


Workout: 3) Sprint as fast as you can for 15 seconds/ 2) Walk for 15 seconds.

Every minute increase the incline by 1.0 percent.

Complete until you cannot increase incline, or stop at 5:00 minutes and build up.

Ever wonder how we stay fit while being so busy? We're sharing our little secret.  These shorter length, high intensity workout methods can help you to make your time working out more efficient - perfect for all you crazy busy people like us! By performing anaerobic movements quickly with short and timed rest periods, you can jumpstart your body's fat burning process, and keep it going for a period of time after your workout (aka "EPOC"). Here are our top 5 quick & effective workouts for those of you with little time needing quick results. Let's get it in!

  1. EMOMs (Every Minute On the Minute): 

    EMOMS are a great option of you are working out alone, because the timer acts like a coach for you, helping to motivate you and keep you going until you hear that final buzzer! They're also a great way to quickly build up work capacity because you can easily increase either the weight, reps, or time without even noticing (well, kinda). We suggest an app to help you like Workout Hero.

  2. Sprint Intervals: Warning! You will feel these the next day. We like to start off by sprinting for 10 seconds, then resting for 50 seconds, increasing by 5 seconds of sprinting each week to build up to 40 seconds of sprinting with 20 seconds of rest. Add this into your workout even if you only do 5 minutes at a time to give any workout the perfect fat-burning boost. Want to kick it up a notch? Add a hill or resistance band to the mix... Your bum will thank us!

  3. Versa Climber: Antonio believes this machine is the next big thing, as it provides a high-intensity, full body workout that's a quick fat-burner.  If you have access to a versa climber, try either climbing for time or distance. Work up to 20 seconds of climbing by time or 40 meters at a time, with 1 minute of rest in between, depending on what your body is telling you.  Be careful with this one - it definitely catches up to you quickly!

  4. Rowing Intervals: Rowing machines are great for warm ups and long distance, but also perfect for a quick and high intensity workout. Try starting with 10 x 100 meter row sprints with 1 minute of rest, adding an additional sprint in each workout if you can. Work up to 20 x 100 meter sprints per workout. If that isn't good enough, try to get a better time with each 100 meter sprint and beat your last time!

  5. Body Weight Cardio Circuits:  Mix 5-10 of your favorite body weight exercises together to create your personal circuit training workout you can do anywhere. Perform each movement for 40-50 seconds with a 10-20 second break in between each exercise, ideally as quickly as possible to get the heart rate up quickly and keep it up throughout the workout. Make sure the movements are not too repetitive, working as many different muscles as possible, and ideally as many muscles in each movement as possible. Cycle through the exercises 3-5 times, depending on how many you put in your circuit. Feel the burn baby!

Next post we will get into more detail about EPOC - what it is, myth busting, and how it can help you achieve your fitness goals. Until then, try each of these and let us know which is your favorite! Tag us on Instagram @supernolaman or Twitter @eatsupernola to show us!



So, we decided one day to go crazy on an online "health foods" site and buy about 20 different bars that we saw.  There's a healthy food bar craze going on right now, so why not take advantage of it! Well, maybe we're spoiled with absolutely amazing tasting food, or maybe there's a problem out there in the health food industry, but we wouldn't buy any of these bars again. Not a single one.  Besides the fact that many were wildly mislabeled, not a single one of them had us saying "We have to buy some more of these!".... and that's just sad.

Right now, we are painfully eating a "raw organic nutrition bar".  You already know we have a problem with healthy food tasting "healthy", but this bar is just the last straw.  Is it bad? No, it's not bad.  It's super healthy so that's good. But it's not good either. It's like whoever made this decided that they were just going to put 8 ingredients together and call it a day. Great job, you took the easy way out! And now, our mouths have a gross after-taste of rotten dates for some reason.... 

Why are we, as consumers,  just accepting these healthy foods into our diet because they're good for us? Why can't we eat something that tastes delicious, and also gives us incredible nutrition? Where are all the people trying to solve this problem?

We believe that healthy food "tasting healthy" is one of the many reasons why people eat an ice cream sundae and burger from McDonald's over this organic raw nutrition bar.  Far fetched to say that maybe, just possibly, it's helped lead the majority of our population to be overweight or worse? NO. Not to us. As if eating healthy wasn't already difficult in our society in the vast majority of towns in America, it also apparently means sacrificing taste. That seems like the old saying "you can't have you cake and eat it too" is true. But why does it have to be? Why can't I buy something that's extremely healthy for me AND have it taste delicious? Why can't I please my taste buds AND my well-being? I want to have my cake and eat it too!  AND I WILL.  This bar that's now made our mouths taste like we vomited about 5 minutes ago will not be a part of it.  But you know what will be? Every single product we make here at Supernola. Because why would you have to give up something so simple as beneficial nutrition in order to please your taste buds (arguably your mental health also, but that's another blog post)? There's no good reason. Save the have your cake and eat it too saying for other things in life where it has to apply.... but not here. This is why we are 100% committed to transforming the health food industry into what it should be - an industry full of absolutely delicious foods that provide you with the nutrients your body needs in the healthiest package possible.  Supernola is just the beginning, but it's a start. Now, we're going to make some healthy cake just to prove our point!

Eat Real Food

April 28, 2015


Eat Real Food

We get it – not everyone can be completely 100% paleo. We love our wine and cheese just as much as the next person. Why is it that Americans are the most obese people in the world while also being the most diet obsessed and body conscious country? Look at the shelves in your average grocery store, all those boxes of “fat-free”, “gluten-free” “diet” foods are not actually food. If you can’t pronounce an ingredient, chances are it’s not food. (Unless it’s something you actually can’t pronounce like acai, ‘ah-sigh-ee’)

Why should you eat real food?

1. It’s delicious
2. We were meant to eat it
3. GMO’s and modified foods may cause cancer
4. Feel better – Genetically modified foods and preservatives may lead to depression (Your body doesn’t know that your not eating food – Stop tricking your body!)
5. Lose Weight – When you trick your body, it still wants to eat real food, so you keep eating because you don’t think you’re full
6. It’s delicious! Trust us. Try it.

Supernola is REAL FOOD. There are 22 ingredients, all of which all come from either the ground or a tree. Read them! We dare you. We encourage you to always read the ingredients in the food you eat. Supernola is gluten-free because none of its ingredients have gluten naturally. There are no mysterious “natural flavors”. There are no crazy modified “gluten-free oats”. There are no GMO’s. Absolutely nothing is modified because we like nature the way it is.

Why Does Airport Food SUCK So Much? 
I've been traveling a lot lately, and there's one thing that kills me: Airport food. It doesn't help that I travel from health-conscious LA to cities in the middle of America that are notoriously less health-conscious. Why are there only one or two decently healthy options? Someone needs to make a paleo ready-to-go vending machine for airports with freshly made food. Actually, if anyone wants to, contact me, and we will do it ... seriously! They have vending machines for everything from iPods to makeup everywhere, so why not real, healthy food? 
Well, let's think about it. Why is healthy food so expensive? Or, the more relevant question I recently have been posed, why is processed and unhealthy food so cheap (then marked up by 50% and packed into the airport)? I always say 'you get what you pay for', and that's my answer why - actual costs aside. If we calculated the nutrients per ounce in food, with the price calculated based upon the actual nutrients per bite the food contains, I bet we would get reasonably close to the actual price of the foods we see. Obviously, some foods are outliers, but wouldn't you rather pay for more nutrition (which is why we need to eat in the first place!) to get more, than pay less to get less? That's effectively your typical grocery store. Next time you want to complain about the expensive number the grocery store clerk blurts out before asking you if it's credit or debit, think about it that way. You're paying for what you're getting. Or are you? 
That brings me back to the airport. The average American would probably read this and say 'uh, there are salads, there's trail mix, there are those "healthy" Quest bars, what are you talking about you health food freak?!' I wouldn't call myself a health food freak, I just know what my body does and does not like, and what I can and cannot pronounce. I don't feel comfortable eating something that I can't say out loud or don't actually know what it is. So when I see that famous ingredient labeled 'brown rice syrup', I freak, say 'Ew' like my boy Jimmy Fallon, and throw it back down where I found it. That's almost everything in the airport (and yes I do this multiple times). LAX is probably the best airport I've been to for healthy food, but if I don't stock my carryon with food from the terminal, or I don't send my hotel any Supernola, my body is literally going to go apeshit on me. I'll give up, get that sharing size bag of peanut butter M&M's (peanut butter is protein, right?) then eat them all until my stomach goes numb. I'll leave it at that. 
So what are you actually seeing in terms of the seemingly 'healthy' food selection at the airport? Well, just take a look at the ingredients. It's like when you dine in NYC and the calories are next to every item on the menu - you suddenly lose your appetite, and fast! Try this next time you're in the airport, or even grocery store: read all of the ingredients of what you pick up out loud, then see if you actually know what each of them are. There's always something. Always. And it's so annoying. 
Ugh. I give up! Where's my SUPERNOLA?!?!!!