When it comes to #training, #fatigue is the enemy. No matter how #motivated you are, sometimes the tired takes over & you’re left with no #energy. #Caffeine isn’t always the answer (wait what?!) so here are some tips on how to naturally boost energy.
You know those days where nothing seems to wake you up? You’re training from training, or work, or any of life’s other trials and tribulations. These little remedies are good for people who experience random bouts of fatigue. If you feel as though you’re chronically exhausted, it might be smart to take a look at some of your lifestyle factors: are you overstressed? Not getting enough sleep?
For those in a little funk, try the three tips below:
1. Beet Juice: Beets improve cardiovascular functioning, as they are packed with healthy nitrates and can help increase stamina substantially
2. Your favorite tunes: Did you know that when you jam out to your favorite songs, your blood vessels expand by 26%? Healthy pump ftw!
3. H20: this one may seem obvious, but less people than you think drink the daily recommended amount of water. Dehydration affects your focus, brain function, and energy levels. Drink up.
Slamming an energy drink may be tempting, but if you’re tired to begin with… get ready for that crash. Let us know how these natural remedies worked for you.
Ok #Hulk, you can put the 150 #dumbbell down now that you’ve proved to every girl in the #gym that you can *barely* pulse #curl a lot of #weight. Congrats? #Strength & size are two different things, but #lifting too heavy applies in both cases.
Have you ever seen someone in the gym squatting so heavy they can barely break parallel? Facepalm. Heavy lifting does equal more size but this only counts if you can maintain good form for at least 6 of those reps. Otherwise you’re risking injury & not doing much for strength/size either.
1. Use a challenging amount of weight where your muscles are under tension & your form is strict & controlled. Really concentrate on feeling the burn in the right places.
2. Lifting too heavy causes your body to utilize the wrong muscles just to get the weight up. By taking it down a few kg’s, you’ll be able to work the intended muscles without putting strain on the rest of your body.
3. Heavy Weight/Low Reps: this is a great technique for building strength & size but don’t get carried away with the heavy part. Heavy = challenging, not 75+ lbs out of your power range. As long as you can bust out 5-8 reps with solid form, keep doing what you’re doing!
Not-so-friendly reminder: no one cares how heavy you’re lifting. Don’t bust your back trying to show off to whoever’s around because chances are they’re focused on their own workout! Use those weights to improve, not impress.
#Coffee, the elixir of life. It wakes you up in the #morning, picks you up in the afternoon & if you’re into nightcaps, #decaf is always an option. Cup after cup adds up calorically but there are ways to modify your coffee order to make them guilt free.
Coffee makes the world go round. Whether you’re into straight espresso, vanilla lattes, frappuccinos, or any other variation of the stuff, most people indulge in some form of the beverage. Quitting isn’t an option, so here are some tips for making the most (or least?) of your orders:
1. Go for the smaller size: I know, the small one is too small and the big one is too big. You might as well pay the 75 cents for twice as much coffee, right? Wrong. The more you purchase the more you consume, so choose moderation over making the most of your change.
2. Be a minimalist: do you really need the whipped cream, or the whole milk, or the sugar-ridden syrups? Opt for less toppings, non-fat (or almond!) milk, and sugar-free syrups instead. They exist, you just have to ask.
3. Stick to the basics: while those frappuccinos are tempting, they verge more on dessert than they do coffee. Get straight to the point and stick with basic drinks + minimal ingredients: cappuccinos, americanos, cold brews, espresso. More caffeine, less calories!
Whether you’re ordering out or brewing your own latte, keep these tips in mind to make the most of your morning cup.
We all know that #BuildingMuscle happens with #HeavyLifting and adequate #protein intake. #BootyBands aren’t going to take those glutes from 0-100 on their own. BUT! They are a great warm-up/additional tool to incorporate during your #workouts.
Like we said, any of those instagram models who claim their glute growth came from booty bands alone is full of B.S. (sorry not sorry). What they do do is add extra resistance to get that booty working a little harder than it would be if you were only using body weight.
Booty/Resistance bands help activate your glutes, specifically those smaller muscles that don’t get a lot of love when doing less concentrated movements such as squats and lunges. By warming up with a band, you’ll get these muscles working and be able to better target them when going heavy during your actual work out. Embrace that burn!
Bands come in a variety of sizes and resistances: depending on your goals, you can go lighter for warm-up purposes, or opt for heavier ones (place these above your knees during squats and hip thrusts to add even more resistance. Knees out!).
Booty bands are great for warm-ups, and an effective addition to lifting heavy weight. The bands themselves aren’t magic, but the effort you put in while using them will lead to booty-ful results.
Does jumping to conclusions count as #cardio? We know, those first few minutes on a #treadmill feel like you’re trying to catch your soul as it leaves your body. But #running isn't the be-all-end-all of cardio, here are our favorite alternatives.
Let us go on record by saying we hate cardio. Nothing about a treadmill is appealing, not even the ones with the built-in fans, phone chargers, TV’s...nope! Count me out.
What IS appealing about cardiovascular exercise is a leaner figure, reduced risk of heart disease and enhanced brain function (having brains as big as your muscles is cool too). So we’ve learned to take our cardio elsewhere! These are our favorite exercises that burn fat and are great alternatives to running:
1. Spin Class: cycling is low impact, you get to choose the level of effort you put in, plus you have music & an instructor to boost motivation.
2. Swimming: swimming is a great full-body workout that incorporates both the lower and upper body. Challenge yourself with different strokes, or try our go-to water-based workout.
3. Stairmaster: this one might be known as a sister to the treadmill, but I’ve found that cardio is much more enjoyable when I know I’m getting some glute and quad work in. Alternate between HIIT and LISS, or throw on a resistance band and really get the most out of your workout.
Cardio is all about finding methods that work for YOU, what are your favorite alternatives?
#Diets: You hear the “d” word. Panic ensues as your mind is consumed by thoughts of bidding all of those tasty donuts adieu. Luckily, #NutritionPlans don’t need to be based on elimination. What about all of the new foods you can add? Let’s talk balance.
When you are starting a new diet or nutrition plan, it’s easy to feel really bummed out about all of the things you “can’t,” eat anymore - namely, all the fun stuff.
Most of those diets out there tell you that you can’t have donuts, french fries, cheese, alcohol, peanuts, and the lists go on and on and on. When you’re flexible dieting, we don’t tell you what you can and cannot eat (but this isn’t necessarily about that).
Instead of focusing on things you think you can’t have anymore, let’s focus on all of the new things you can have in abundance. What we’re saying is that you should make your nutrition more of an, “add this,” not, “eliminate that,” diet.
You know you should probably add more veggies, so try a new one each week. You know you should probably drink less alcohol, so allow yourself one instead of three. It doesn’t have to be complete elimination, just less of certain things and more of other things.
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Introducing the #PaleoFriendly + #GrownUp version of everyone’s favorite childhood #snack: #PBandJsandwiches (minus the J). This #Healthy alternative is #GlutenFree and even #Whole30 compliant if you’re into that! Add fun toppings like #Coconut or #Berries to #MixItUp. Visit link in bio for #recipe.
1. 2 apples cored
2. 1/2 Cup almond butter
3. Sprinkle of cinnamon
4. Optional: raisins, mini chocolate chips, flax seeds, chia seeds, dried blueberries, coconut shavings, honey
1. Slice cored apples horizontally to create discs
2. Spread even amount of almond butter on top of one slice
3. Sprinkle cinnamon almond butter
4. Add any additional fillings or toppings as desired
5. Place another slice over top of almond butter and gently press down
6. Sprinkle with additional cinnamon or honey as desired
Serves 2-4 - Nutrition info per serving: Cal(47) F(1g) C(0g) P(2g)
All the fun of #Noodles without any #Guilt! In the #veggie-centric world of today, you know we had to throw some #Zoodles into the mix. This #pasta alternative can be paired with endless combinations of #Protein and #Garnish (we recommend #Shrimp). Let’s get #Saucey. Visit link in bio for #recipe.
1. 1 tablespoon unsalted butter
2. 1 tablespoon olive oil
3. 1 shallot, finely chopped
4. 4 cloves garlic, minced (about 1 1/2 tablespoons)
5. 1 pound large shrimp, peeled and deveined with tails on (fresh or frozen a6. thawed)
7. 1 teaspoon kosher salt
8. 1/2 teaspoon red pepper flakes
9. 1/4 teaspoon black pepper
10. 1/4 cup low-sodium chicken broth
11. Zest of 1/2 lemon
12. 1/4 cup freshly squeezed lemon juice
13. 1 1/2 pounds zucchini noodles (from about 4 medium zucchini)
14. 1/4 cup chopped fresh parsley leaves
1. Heat the butter and olive oil in a large skillet over medium-low heat.
2. Add the shallot and cook until beginning to soften, about 3 minutes. Then add garlic and cook 30 seconds.
3. Add the shrimp, salt, red pepper flakes, and black pepper. Sauté for 3 minutes, until the shrimp are beginning to cook but are still somewhat translucent.
4. Add chicken broth, lemon zest, and lemon juice. Bring to a boil and cook for 1 minute, just until the shrimp are cooked through. Stir in the zucchini noodles and parsley. Toss the noodles with the shrimp so that they are coated with the garlic-lemon sauce and heat until warmed through. (Do not overcook or the zucchini noodles will become mushy.) Sprinkle with parsley. Serve warm.
Serves 4 - Nutrition info per serving: Cal(232) F(9g) C(10g) P(26g)
This ain’t #Chipotle...but it’ll do! Homemade #burritobowls will save you #Calories, time, and money (win win win). All of these delicious flavors can conveniently serve as #mealprep for the week by distributing each #bowl into separate containers. #Chips & #Guac not included. Visit link in bio for #recipe.
1. 1 can (15.5 ounce) black beans, rinsed and drained
2. 2 cups romaine lettuce, washed and shredded
1. 1 tablespoon olive oil
2. 1 cup long grain white rice
3. 3 cloves garlic, minced
4. 2 cups chicken broth
1. 1½ pounds boneless skinless chicken thighs
2. ½ lime
3. 2 tablespoons oil
4. 1 teaspoon onion powder
5. 1 teaspoon garlic powder
6. 1 teaspoon oregano
7. salt and pepper
1. Heat the oil in a medium saucepan.
2. Add rice and cook until golden brown, 3-4 minutes.
3. Add in garlic and cook for an additional minute.
4. Stir in chicken broth, cover and simmer for about 20 minutes.
5. Fluff with a fork and set aside.
1. Add all of the ingredients including the chicken thighs to a large ziplock bag. Sprinkle with a little salt and pepper. Toss to coat the chicken and marinade for at least and hour or overnight.
2. When you are ready to cook preheat the grill to 400 degrees and spray the grill with non stick cooking spray.
3. Remove the chicken from the marinade and grill flipping halfway until fully cooked.
4. Allow the chicken to rest on the cutting board before cutting (5-7 minutes)
5. Chop the chicken into bite size pieces and set aside.
1. When you are ready to assemble layer the rice, then black beans, then chicken, then salsa and finally shredded lettuce. Add jalapenos or shredded cheese if you need more garnish. Enjoy!
Serves 6 - Nutrition info per serving: Cal(416) F(24g) C(22g) P(32g)
These #ThaiWraps are a great idea for #FamilyStyle meals and #Entertaining. Add a couple tablespoons of #ChiliPaste if you wanna give this recipe some kick. Bursting with fun #Flavor + #LowCarb, it’s always a good idea to #WrapItUp. Visit link in bio for #recipe.
1. 16 butter lettuce leaves
2. 1 pound ground turkey
3. 1 tablespoon cooking oil
4. 1 large onion, chopped
5. 1/4 cup hoisin sauce
6. 2 cloves fresh garlic, minced
7. 1 tablespoon soy sauce
8. 1 tablespoon rice wine vinegar
9. 1 dash Asian chile pepper sauce, or to taste (optional)
10. 1 (8 ounce) can water chestnuts, drained and finely chopped
11. 1 bunch green onions, chopped
12. 2 teaspoons sesame oil
1. Rinse whole lettuce leaves and pat dry, being careful not tear them. Set aside.
2. Heat a large skillet over medium-high heat. Cook and stir turkey and cooking oil in the hot skillet until browned and crumbly, 5 to 7 minutes. Drain and discard grease; transfer turkey to a bowl. Cook and stir onion in the same skillet used for beef until slightly tender, 5 to 10 minutes. Stir hoisin sauce, garlic, soy sauce, vinegar, and chile pepper sauce into onions. Add water chestnuts, green onions, sesame oil, and cooked turkey; cook and stir until the onions just begin to wilt, about 2 minutes.
3. Arrange lettuce leaves around the outer edge of a large serving platter and pile meat mixture in the center.
Serves 4 - Nutrition info per serving: Cal(388) F(22.3g) C(23.4g) P(24.3g)