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Short on time but still don't want to miss a workout? Full body workouts are an excellent way to get a challenging workout in. Typically, a trainee should aim to perform a full body workout every alternate day to give enough time for the body to rest and recover. Your first priority would be the big movers(squat/deadlift/bench press) as these exercises target multiple muscle groups. Next, add rows/presses/pulldowns. End your workout with a pinch of conditioning work (plyo work, HIIT, etc) or steady state cardio. A sample workout may look as follows:. •Chin ups/Pull ups •Dumbbell/barbell bench press •Barbell sumo deadlift •Cable machine rows •Dumbbell shoulder press •Machine hamstring curls/dumbbell RDLs •Dumbbell/EZ curl bar bicep curls Leave any questions in the comments ♥️
The next time you crave something sweet and fruity, try this out. You only need two ingredients and it's vegan! Ingredients: •2 cups 100% grape juice (or apple juice) •3 tablespoons agar agar flakes (or 3 teaspoons agar powder) Instructions: Grease a square pan (or any size/shape pan that you like) with a few drops of oil and line it with parchment paper for easier jello removal later. Pour the fruit juice into a small saucepan, and add in the agar agar flakes. Bring the juice to a boil, and whisk constantly to help the agar flakes dissolve. Once the juice is boiling the flakes have completely dissolved, remove the mixture from the heat. Pour the liquid into the lined dish, then transfer the dish to your refrigerator to set. It will take up to 2 hours to cool completely. Slice into squares and serve chilled.
Savoury porridges are not very popular, but they are very versatile, delicious and nutritious. You can make them grain-free, gluten-free and they can be prepared keeping in mind any dietary restrictions an individual might have.⠀ ⠀ Try this recipe and I am sure you will be cooking more of this in the future. You would be able to taste every single ingredient and the end result is distinctly cooked tapioca pearls, minus any mushiness.⠀ ⠀ Here's what you need:⠀ ⠀ 1 cup sabudana(180 grams sago/tapioca pearls)⠀ 1 cup water⠀ 1 tablespoon oil⠀ 1/2 teaspoon cumin seeds⠀ 1 pinch asafoetida (optional, but recommended)⠀ 1 medium potato⠀ 2 tablespoons shelled peanuts⠀ 1-2 chopped green chillies⠀ 6-7 curry leaves⠀ 1/2 teaspoon salt⠀ 1/2 teaspoon sugar,(optional)⠀ 1 tablespoon lime juice concentrate or juice of 1/2 lime⠀ 1 tablespoon chopped cilantro⠀ ⠀ Method:⠀ ⠀ Rinse tapioca pearls under water until the water turns clear. Transfer the rinsed tapioca pearls to a large bowl and add 1 cup water to it, so that the surface is covered with water. Soak overnight for best results; if that is not possible, soak for at least 3 hours.⠀ ⠀ When you are ready to cook it, drain the pearls using a colander to get rid of any excess water.⠀ ⠀ To check if the tapioca pearls are ready to cook, press a pearl between your thumb and index finger -it should smash easily. Set them aside.⠀ ⠀ Heat oil in a pan on medium heat. Once the oil is hot, add the cumin seeds and let them sizzle for few seconds. Add the asafoetida next. ⠀ ⠀ Then add the diced potatoes and cook for 3-4 minutes stirring often until potatoes are almost cooked. It's important to dice the potatoes quite small here so that they cook quickly.⠀ ⠀ Add the shelled peanuts and cook for another 2-3 minutes.⠀ ⠀ Add the curry leaves and cook for 1 more minute.⠀ ⠀ Add the drained tapioca pearls to the pan along with salt and sugar. Mix until well combined.⠀ ⠀ Cook for few minutes until most of the sabudana pearls become translucent, stirring once or twice. Make sure everything has mixed properly and take the pan off the heat.⠀ ⠀ Add lime juice and cilantro and toss to combine. Serve hot.
A lot of emphasis is put on the importance of a strong core, not just when striving for a flat stomach or fledgling signs of a six-pack, but in all areas of fitness: providing stability, strength and helping to prevent injury.⠀ ⠀ The abdominal muscles are part of the core, however they are part of a network of muscles located around the lower spine, pelvis and hips forming what is known as a muscular "corset".'⠀ ⠀ Which means the bad news is, even if you have a visible six-pack – which is a great measure for training and nutrition plan progress - you could still have a weak core.⠀ ⠀ The rectus abdominus muscles (the outer abdominal muscles that form a six pack) are the most visible of all the core muscles, therefore the most measurable in terms of progression. However, the deep core muscles (transversus abdominus) are less visible.⠀ ⠀ So how do you know where to find your 'deep core'?⠀ ⠀ The deep core muscles are 4 layers deep and are located next to the pelvic floor muscles. They are the most important, but equally often most neglected of the core muscles.⠀ ⠀ Core activation simply means using your abdominal muscles to help you perform a series of movements. As you now know, every movement we make, whether it's doing medicine ball slams or sprinting, requires using your core muscles. When your core muscles aren't activated, your form suffers and you increase your risk of injuries.⠀ ⠀ Now that you understand what your abdominal muscles consist of and what activating your core means, it's time to learn how to get your core firing. ⠀ ⠀ I'll be demonstrating how to perform a few core activation moves in tomorrow's video. Stay tuned!
Pancakes are one of the most convenient breakfast and snack options available. However, they are usually very low in nutrients and very high in calories. I have cooked pretty much all kinds of pancakes under the sun. These are quite healthy, taste really good AND not too rich. Interested? ⠀ Here's what you need:⠀ ⠀ -1/4 cup coconut flour (do not eyeball this, use a measuring cup)⠀ -3 eggs⠀ -2 tablespoons olive oil/yoghurt/milk⠀ -2 tablespoons honey OR sweetener of choice⠀ -1 teaspoon baking powder ⠀ -1 teaspoon good quality vanilla extract⠀ -1 pinch salt⠀ ⠀ Method:⠀ ⠀ In a large bowl, combine the coconut flour, eggs, oil/yoghurt/milk, sweetener, baking powder, vanilla extract, and salt. Use a whisk to stir it all together, breaking up any clumps. Add more liquid if the batter is too thick.⠀ ⠀ In a non-stick pan over medium-low heat, add 3 tablespoons of the pancake batter and allow it to cook until bubbles start to form in the middle of the pancake, about 3 to 4 minutes. Flip the pancake and let it cook on the other side, about 3-4 more minutes, or until both sides are golden. Control the temperature; do not let either side burn.⠀ ⠀ Repeat the process with the remaining batter. This should make around 6 medium pancakes (about 5-inches in diameter). Serve warm with your favorite toppings. You can store the leftover pancakes in an airtight container in the fridge for up to 3 days.
Before we go into how to breathe during resistance training exercises, it is important to know the parts of the exercise/ the types of muscle contractions. There are three types of muscle contractions: •Concentric – the muscle actively shortening •Eccentric – the muscle actively lengthening •Isometric – the muscle actively held at the same length Let’s take the dumbbell/kettle bell/barbell bicep curl to demonstrate the three contractions. Curling the weight up is the CONCENTRIC portion. Muscles are shortening to lift the weight. If you were to hold at the top, you would be maintaining an ISOMETRIC contraction. Then on the way down, you will go through a ECCENTRIC contraction and the same muscles that shortened will lengthen. So, how do we breathe during these muscular contractions? To properly breathe during strength training,inhale on the eccentric phase and exhale during the concentric phase. Exhale while you’re doing the hardest work, and inhale as you’re coming back to your starting position. This sometimes puzzles people because the starting position of the exercise dictates the way you should breathe. Many traditional exercises will actually start with an exhale including: deadlifts, biceps curls, rows, pull-ups and shoulder presses. This is because you are actually lifting the weight or resistance; simply inhale while returning to the start position and repeat. Some exceptions are the bench press, squat or lunge and their variations. During these lifts you are actually lowering the resistance first and the lift portion is second. So you start the exercise by inhaling and then exhale while returning to the start position. During isometric exercises like the plank, you hold a position for time, so just breathe in and out under control during the exercise You will often see elite lifters holding their breath during lifts or intense portions of a lift. Just remember, these athletes are trained and this technique isn’t suitable for beginners. If you have any questions, please leave them in the comments. Safe lifting, y'all!
Resisting the urge to reach for a burger, candy, or chips when you're hit with a snack attack can make a big difference in your health. Healthy snacking improves overall health, curbs cravings, fights weight gain, regulates mood, boosts brain power and gives you the energy you need to keep going all day. Healthy snacks are more like slow-burning fuel that helps you keep going all day. Having several snacks a day helps banish that postmeal sleepiness that comes from consuming too many calories at one sitting. If you include protein in your snack, you'll derive an extra mental boost — protein-laden food like fish, meat, eggs, cheese, and tofu contain an amino acid that increases the production of neurotransmitters that regulate concentration and alertness. Many of us naturally reach for carbohydrates when we're feeling down because they help lift our mood by boosting the brain chemical serotonin. While processed foods like plain bagels and cookies give a quick high, it's followed by a sharp low. Good-for-you fruit sugars, yoghurt, whole grains and seeds, and many vegetables lift mood and battle fatigue without the roller-coaster effect. Omega-3 fatty acids are another good nutrient to include in snacks, for your heart as well as your head. Tuna, walnuts, and some other foods contain omega-3s, which help fight high blood pressure and heart disease, as well as depression and anxiety. I will be going over some typical snacks that we tend to reach for regularly and their healthier alternatives in the next few posts.
Don't be afraid to include citrus rinds in your dishes (such as pilaf or casseroles or curries) and drinks (tea, coffee). Doing so will not only amp up the flavour but uplift the entire dish.⠀ ⠀ Here's an easy recipe for you to try out:⠀ ⠀ Boil water for tea.⠀ Add orange zest (half a teaspoon should do).⠀ Add 0.5 inch cinnamon stick or a pinch of cardamom powder.⠀ Add tea leaves.⠀ Turn heat off and let the tea leaves steep for around 4-5 minutes.⠀ Strain and serve with fresh mint leaves and your sweetener of choice.
Proper breathing during weight lifting is vital, not only for your performance, but also for your health. Breathing ensures that the blood circulating to your working muscles is oxygenated and that waste products are removed. ⠀ ⠀ The most common instruction that is given to new lifters is to inhale on the eccentric phase and exhale during the concentric phase. There are exceptions to this rule though.⠀ ⠀ Another tip that would help better is to exhale while you’re doing the hardest work, and inhale as you’re coming back to your starting position. ⠀ ⠀ I will go over all these points in the next few posts. Stay tuned!