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Strength building core finisher workout

 

A strong core will support everything else you do, but when most people think of core they only think of abs. Head trainer Alexa Towersey and Jenna Douros show us how to build up your core. 

 

 

 

alexa-and-jenna.jpg

 

The core includes all of the abs (deep and superficial) in addition to the muscles of the hips and lower back. These four exercises are designed to target as much of the core as possible. When combined with the flexion, extension and rotation exercises in the DB Complex and HIIT workout, you have a very comprehensive workout plan. Where possible, think of squeezing the inner thighs together and drawing the pelvic floor in and up (think holding your pee mid-flow) – this is the most surefire way to activate the midline and the ‘lazier’ lower and deep transverse abdominals. We don’t just want a washboard stomach on the outside, we want a corset on the inside. You can do the exercises in any order but I like to start with the lower abs (reverse crunches) and finish with a neutral spine (reinforcing correct posture for the day).

Reps: 20 of each

Progression:

Week 1: 1 set | Week 2: 2 sets

Week 3: 3 sets | Week 4: 4 sets

 

Reverse Crunch x 20

core-finisher-crunch.jpg

 

Lying on your back, lift your legs in the air with your knees slightly bent. Place your hands on the floor beside you. Without momentum, use your lower abs to slowly curl the hips off the floor as if you want to touch your toes to the ceiling. Slowly lower them back to the starting position. This is one rep.


 

Knee Hugs x 20

core-finisher-knee-hugs.jpg

 

Sit down on the mat with your knees bent, your hands hugging your knees and lift your feet off the floor. Open your arms, extend your legs as long and as low as possible without arching your back. Lift your torso, bend your knees, and return to the starting position.

 


 

Window Wipers x 12

core-finisher-wipers.jpg

Lie on your back and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. Try and reach the top hip on the rotation while keeping the opposite shoulder on the ground to make sure you’re not only working the abs but getting a great stretch through the upper (thoracic spine). As you improve, bring your arms closer in to your body so they offer less stability.

 


 

Plank-Ups x 12

 

core1-finisher-plank-ups.jpg

 

 

The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway. Start on your elbows and toes. Keep your hips as still as possible, push up with one hand, then the other, until you are propped up in a push-up position. Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands. Note: hand placement should be where your elbows were – don’t cheat the movement by just trying to straighten your arm.

 

Models/Trainers: Alexa Towersey (@actionalexa) &
Jenna Douros (@jennalouise_jl)

Photographer: Jason Lee // @jasonminilee

Wearing: Douros – P.E. Nation // Towersey – Heroine Sport
(shoes by Athletic Propulsion Labs) via Stylerunner

 

 

 

 

 

 

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Superfood strawberry protein milkshake recipe

 

Alleviate the brain fog and keep your mood in check with this protein smoothie.

Ingredients (makes one smoothie)

 

Method

1. Combine all ingredients in a blender

2. Blend until smooth

3. Pour into a glass and enjoy!

 

NUTRITION (per smoothie)

Protein: 19g // Fat: 5g //

Carbs: 16g // Calories: 213g

 

 

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Jenna Douros' HIIT workout sampler

 

Designed to get your heart rate high and burn max calories this HIIT circuit by Jenna Douros will also help you improve your muscle endurance and cardiovascular fitness.

 

 

 

 

jenna-workout-hiit.jpg

 

It requires only your body weight, so you can perform the workout literally anywhere. Complete all exercises back-to-back, as quickly as possible, with only transition time as rest. At the end of the round, rest for 30 to 90 seconds. Complete 2 to 5 rounds.

Kick-sits x 20

 

 

jenna-kicksits.jpg

 

 

 

 

Start in a bear position, hands directly under shoulders and elbows/knees hovering approximately an inch off the ground, under hips. Keep both hands planted on the ground while you thread one leg though to the opposite side until your hip taps the ground. Bring your leg back through the same way and repeat on the opposite side.

Plyo Push-tucks x 10

jenna-plyopushups.jpg

 

Start by lying on your belly with your hands flat on the floor, tucked just under your shoulders. From this position you want to push your body up into a raised plank position while simultaneously tucking both knees towards your underarms. Return the same way and repeat for a total of 10 reps.

In and Outs in Squat Position on Toes x 20

 

jenna-inandouts.jpg

 

Start in a squat position. Now raise up onto your toes before jumping both feet out wide and back in again. That’s 1 rep.

Wall Walks x 8

jenna-wallwalks.jpg

 

Start by lying on your belly with your feet touching a wall and hands above your head. From this position, reverse/push your body up the wall, walking your hands all the way in so that your chest meets the wall. Return the same way and repeat for a total of 8 reps. You ould regress this exercise to reverse burpees, where you just place your hands on the ground as if for a regular burpee and jump your feet up the wall.

Travelling Mountain Climbers x 10 each direction

 

jenna--travellingmountain.jpg

 

Just like your standard mountain climber; the difference being you will move left for 10 reps and right for 10 reps.

 

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Tiffiny Hall's 'Glow Bowl' recipe

 

Tuck into this delicious glow bowl filled with healthy goodness by trainer Tiffiny Hall.

Ingredients (Serves 2  // Prep: 10 min // Cook: 10 min)


  • ¼ cup mixed quinoa
  • ½ fennel, shaved
  • 2 cups baby spinach leaves
  • ½ cup blueberries
  • 2 tbsp pumpkin seeds
  • 8 walnuts, roughly chopped
  • 2 eggs, boiled, peeled and cut into quarters, to serve
  • ½ bunch mint, leaves picked
  • 2 tbsp lemon juice
  • 2 tbsp yoghurt
  • 2 tbsp water

 

 

 

Method

1. To cook the quinoa, bring 3/4 cup of water to the boil, add the rinsed quinoa and simmer for 10–12 minutes or until the quinoa is cooked.  Drain and spread on a plate to cool slightly.

2. To make the dressing place mint, lemon juice, yoghurt and water in a blender, blend until smooth.

3. Arrange ingredients into 2 bowls, drizzle with dressing and add boiled eggs to serve.

 

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A dietitian's advice on flexible dieting

 

While flexible dieting has become a buzz word du jour, but what does flexible dieting mean when it comes to macros and calories? We asked accredited practising dietitian and founder of Bites for Health for her expert insight. 

 

Macros v calories

Counting macronutrients rather than calories can ensure a more balanced overall diet; however, counting anything around food can be exhausting. The value of attending to macronutrients is to ensure that each meal contains a balance of protein, carbs and fats, which contributes to satiety – and pleasure of eating.

What are the basic rules for setting a goal-appropriate macro ratio?

This needs to be assessed by a sports dietitian or other specialist as the commonly professed means to calculate energy output with the aim of balancing energy in and out is unreliable. The total daily energy expenditure (TDEE) – based on basal metabolic rate multipled by a factor related to activity level – is almost always an estimate. Unless you have paid to get your actual energy expenditure measured, it’s not reliable.

What’s a general guide for balancing macros?

The human body is such a diverse thing – we are all different. Because of that there is no ‘perfect diet’ that fits everyone. The 40/40/20 espoused by many nutrition professionals ignores this. Certain people will feel tired having only 40 per cent of their diet from carbs, for example, and others will feel tired if they have more than 25 per cent of their diet from carbs. It’s about finding what feels good for your individual body.

Is ‘flexible dieting’ such as ‘If it fits your macros’ (IIFYM) as liberated as it sounds?

I think the theory that counting macros is flexible eating is a bit ridiculous. Flexible eating implies not having to follow rules around food, and not having to calculate or fiddle around with specific numbers. Focusing on having foods that nourish you, satisfy you and give you pleasure, without the numbers and the rules, is a real example of flexible eating.

However, there are some people who count their macros and have a very balanced, enjoyable lifestyle – and this works well for them. In my view, for its amount of effort, it’s probably not worth it.

Doesn’t counting macros circumvent the tyranny of food protocols?

This is a tough one. I agree with the concept of moral neutrality – no ‘good’ or ‘bad’ foods. However, the message that you can eat what you want if it fits your macros doesn’t emphasise eating nourishing foods for good health. There is a big difference between eating whatever you like and eating well.

What are the drawbacks of selecting foods by macro count?

You could have a day’s eating that fits your macros but comprises energy-dense, high-GI foods that would likely not keep you full for very long, making you starving later in the day. Ironically, it can lead to a nutrient-poor diet. Counting macros can be very counterproductive for people who are chronic dieters or who have an unhealthy relationship with food. Many people have been on numerous diets, and macro counting is just the next one. These people are generally advised to see a dietitian or therapist specialising in the non-diet approach.

If not macros, what approach do you advocate for weight loss?

Focusing on having balanced meals is not only easier, but often more enjoyable. We have no evidence that calorie-, energy- or macronutrient-controlled diets work long term for weight loss and know that it is much better to focus on having a nourishing diet that fuels your body with good food. A diet high in fibre is recommended to assist with overall health and is known to help stabilise blood sugars, assist in lowering cholesterol and help prevent certain types of cancers.

 

 

 

 



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Your Christmas Day feasting game plan

 

Prep yourself this Christmas with our extensive game plan that will see you enjoying the festivities without the guilt. Stephanie Osfield writes.

 

Christmas dinner is one of the biggest culinary deals of the year. If you only had to navigate that one day, things would be sweet – but it’s the drinks and parties and picnics and BBQs throughout the festive season that can bite. This means you’re out of your usual routine and not always cooking. You don’t want to look like you’re being all bah-humbug and not getting into the Christmas spirit, so you’ll be eating festive food. But you also don’t want to spend each event battling recriminations because you had too many chocolates.

Overthinking it? Absolutely not. Recent research published in The New England Journal of Medicine showed that in Germany, Japan and the US, holiday celebrations such as Thanksgiving and Golden Week do lead to weight gain. But the biggest kilos spike across the board occurred in the 10 days after Christmas. During this time, Germans gained an average 0.8 kilograms, Americans 0.6 kg and Japanese participants an average of 0.5 kg. And although most of those study participants shed roughly half of that weight, some of it remained. Consider the cumulative impact over time (the term ‘kilo creep’ persists for a reason).

If you’re torn between sanctioned excess and an ascetic festive season with BYO almonds, follow our experts’ plan to have your Christmas cake and eat it.

1. All Or Nothing Thinking

 

You Think: ‘I just broke my eating rules – I might as well eat whatever I want for the rest of the night.’

The Fallout:

“All or nothing thinking is a worrying cognitive distortion that contributes to overeating,” says Sarah McMahon, psychologist and body image expert at Sydney’s BodyMatters Australasia. “It can lead you to eat far more than you would have done if you had just given yourself permission to have a little of what you like.”

Your Christmas Comeback:

» Be compassionate towards yourself: “The fact is that most of us will eat more ‘sometimes’ and ‘occasional’ food at Christmas time,” says McMahon. “The best thing to do is to allow yourself this pleasure, enjoy the food and trust that you and your body can handle it.”

» Eat mindfully: “When you slow down to savour each mouthful of food, you not only enjoy it more, your body and mind connect, so you start to notice when you are full,” says McMahon.

» View treats as a temporary detour: Yes, last night you had garlic bread and canapés. And today? You’re back on your usual track, eating three healthy meals and healthy snacks.

» Plate up your snacks: Even at parties where you can bring a food contribution like sushi and paper plates to serve it on. “This helps you to see how much you are eating so it is easier to realise when you’ve had enough,” says dietitian and nutritionist Rebecca Gawthorne.

» Serve your leftovers to go: If you’ve had friends over for dinner and know you won’t be able to resist the rest of the cheesecake or lasagna, serve it into take-away containers and send your guests home with the leftovers.

 


 

2. Nostalgia

You Think: ‘I love fruit pudding, mince pies, White Christmas and the turkey stuffing – they all remind me of when I was a child and how easy and uncomplicated life was.’

The Fallout:

“Christmas foods typically have many layers of emotion attached to them,” says McMahon. “Firstly, some of the foods on offer, such as crackling or Christmas pudding, are things you only eat once a year. This in itself can make the food more desirable.

“Often we feel comfort and nostalgia in relation to Christmas food. Unfortunately this can lead us to keep eating more and more to fill an emotional void with food, when in reality, eating that is driven by emotions and not hunger is rarely satiating.”

Your Christmas Comeback:

» Reality check: “Ask yourself  ‘Am I hungry?’ and, in particular, ‘What am I hungry for?’”  suggests McMahon. “If you know that what you really crave is closeness or connection, honour those feelings and respond to them. Talk to your partner or a trusted sibling about your feelings or write them down. Satisfy those emotions but don’t feed them. Ask someone for a hug or do something nostalgic – look through old photos, or maybe write a journal about your feelings.”

» Give old favourite foods a health spin: For example, if you associate Christmas with fizzy drinks, buy some mineral water and add a dash of a colourful juice like grape juice. Or if Christmas chocolate was your favourite thing, still have a little, but make it a handmade dark chocolate so that it looks amazing (and has health benefits for your heart), and only eat two.

» Channel your inner child: Engage in some games you used to play as a child rather than hoeing into the food. Try board games such as Scrabble and Monopoly, or charades, or picnic games like tag and stuck in the mud.

 


 

 

 

 

3. Using Food To Self-Pamper

You Think: ‘I’ve had a really difficult year and I deserve to give myself this reward of lashings of yummy food and wine.’

The Fallout:

“Using food as the ultimate holiday treat puts food on a pedestal, as though it can magically fix everything that’s not working in your life and make you feel better,” says McMahon. Fast-forward a few hours after the chocolates and chips or second serving of dessert and you will still be carrying the same emotional baggage. But now you’ll have some food guilt to add to it.

Your Christmas Comeback:

» Take just a few bites: Serve yourself a little of the foods you wouldn’t normally indulge in but just take a few bites to satisfy you and don’t eat the rest. Or enjoy just a small sliver of dessert. Research from Cornell University shows that people who eat small serves of treat foods feel just as satisfied 15 minutes later as those who ate far bigger portions. Another study at Stanford University has found that people who ate only three salty crackers were more satisfied than those who ate 15 crackers.

» Seek non-food rewards: Treat yourself to a few great books for Christmas and daily indulgences over the holidays such as enjoying breakfast al fresco or going for a sunset walk with all the family. “Remind yourself that the major perks of Christmas are not the meals but spending time with family and friends and enjoying a break from work,” says McMahon.

» Avoid second serves: Instead, have a tall glass of water or a nice hot cup of tea. If that doesn’t work and you still feel hungry, go back to have a second serve of salad and vegetables.

 

 


 

 

4. Suffering Clean Eating Fatigue

You Think: ‘I’m tired of being good. I’m going to feast all through the holidays and work it off at the gym later.’

The Fallout:

“Gorging yourself during the holidays and thrashing yourself at the gym later is a dangerous trap that perpetuates an unhealthy and disconnected relationship between food and your body,” says McMahon. “A feast and famine kind of approach is not helpful to maintaining a healthy weight.” Losing weight is also a trickier prospect than many people realise so you may find that your holiday weight does not all come off, even if you’re working out hard and eating clean.

Christmas Comeback:

» Stick to your usual eating pattern: “If you’re eating out, choose the grilled fish and vegies instead of the creamy pasta," says Gawthorne. Meanwhile, skip foods you would never normally have, such as soft drinks, bread rolls at dinner, gravy and sour cream on your potatoes.”

Eating at a friend’s house? Offer to bring a huge salad so that you can serve a big plate of that and eat less of the more kilojoule-laden healthy fare.

» Work out as usual: Abandoning your exercise routine at the very time of year that you normally eat more doesn’t make any sense. “Exercise makes every cell more sensitive to insulin, so glucose enters your cells more easily,” says Christine Armarego, exercise physiologist from Sydney’s Glucose Club. “This means your pancreas doesn’t need to send out as much insulin to manage your blood glucose levels.” In turn this helps to reduce weight gain over the festive season.

» Remember – this effect is dose-dependent. “Twenty-four hours after you work out, your insulin sensitivity peaks,” Armarego explains. “Within 48 hours it has returned to what it was. That’s why daily exercise is best to keep insulin sensitivity at its highest. If you can’t manage that, try not to let more than 48 hours pass between exercise sessions.”

By contrast, if you’re a couch potato all holidays, “Higher glucose levels and insulin can lead to increased fatigue and make it harder for your body to access fats stores to burn for energy,” Armarego says.

So keep up some kind of exercise all through Christmas. And if at all possible, exercise on Christmas day – either by engaging in a workout after the present opening, or by enjoying a long family walk over lunch.

 


 

 

 

5. Starving to Save Up Kilojoules

You Think: ‘I purposely haven’t eaten a thing all day so that I can let my hair down at Christmas lunch.’

The Fallout:

“This is a classic Christmas mistake,” says Gawthorne. “You are likely to be so ravenous that you serve a huge portion and then go back for seconds, which could cause a huge kilojoule blowout.”

Christmas Comeback:

» Eat three meals: Have a simple breakfast of eggs and rye toast and eat a salad for lunch. This will ensure you’re not starving with hunger and supersize your helpings at Christmas functions and then regret it the next day.

» Go for vegies first: “Serve a stack of salad and vegetables (at least half your plate) first then serve the other foods,” Gawthorne suggests. “The more vegies you eat, the more nutrients and fibre you enjoy and the less likely you will be to overindulge in other foods. It will also help portion control the other high-kilojoule foods because you will only have a little room for them on your plate.”

» Choose a smaller plate: Put a larger plate underneath it so it has the illusion of looking even bigger. When you serve your meal, you will feel that you are eating a huge feast even though you are not overdoing your intake of kilojoules.

» Pick three favourites: Rather than go for everything from the roast potatoes and gravy to the crackling, pick three favourite high-kilojoule foods to really savour in small portions. Then fill the rest of your plate with super-healthy salads and vegetables.

 

 


 

 

6. Using Alcohol to Unwind

You Think: ‘That champagne is really giving me a nice buzz after weeks of stress. I’m going to help myself relax by having a few more.’

The Fallout:

Because it’s a drink, we often completely ignore that alcohol can pack a powerful kilojoule punch. “Beer, wine, spirits and cocktails are all high in calories and devoid of any good nutrition, so there is no nutritional benefit gained from consuming them,” says Gawthorne.

“While I don’t think there is too much of an issue with consuming small, safe amounts of one to two standard drinks of alcohol on social occasions, it’s important not to look at Christmas and New Year’s as an excuse to drink to excess. This will lead to weight gain and could cause potential health issues (such as hangovers and stomach irritation).”

Remember, alcohol often comes alongside foods like salty nuts and chips that may be harder to resist once we’ve had a few. “And if you’re feeling worse for wear the next day, you may also indulge in a big fatty breakfast,” Gawthorne adds.

Christmas Comeback:

» Make a trade-off: Decide how you are going to spend your kilojoules before each function. “If you want to indulge, for example, in a slice of your favourite Christmas cake after dinner, then you won’t want to be drinking lots of alcohol,” Gawthorne says. “Or if you want to enjoy a few alcoholic drinks, then you might need to forgo the dessert or avoid the high-kilojoule cheeses after dinner.”

» De-stress without alcohol: Not only is the lead-up to Christmas rushed and stressed for many people, but being with family is often super stressful too. So take time to stop and recharge your batteries. That may mean you engage in daily meditation, a morning swim or time out to read a book from cover to cover. The less stressed you are and the more enjoyable your Christmas holiday, the less likely you are to use food as a Christmas feelgood crutch.

 

NEXT: Beat the Christmas snacking blowout with these top tips. 

 

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5 health benefits of macadamias

 

Macadamias are a rich source of monounsaturated (omega-3) fatty acids and come with a host of health benefits in just one handful. Whether you eat them as a snack or use them in a recipe for added crunch, here are five reasons why you need this healthy tree nut in your diet and two delicious recipes to get you started. 

 

 

1. Gives you a dose of antioxidants which boost the body’s natural defenses

2. Naturally gluten-free, low in sugar and very low in sodium

3. Lowers blood pressure and cholesterol, keeping your heart healthy

4. Contributes to strong and shiny hair and nails

5. Contains vitamin B1, magnesium and potassium for increased energy and muscular function

Wondering how to incorporate this healthy tree nut in a recipe? Try these tasty picnic recipes courtesy of Australian Macadamias.

 

Macadamia, pumpkin and blue cheese tartlets (picutured above)

Makes 6

These tasty tartlets use store-bought pastry, so they’re quick and easy to make. The pumpkin, blue cheese and coriander combination makes them a classy work lunch option, or the ideal addition to a long and leisurely picnic. But don’t be fooled by their simplicity – the golden macadamias on top ensure they’re anything but ordinary.

Need:

300g pumpkin, peeled and cut into 1cm pieces

2 tsp oil

450g pack store-bought short-crust pastry

2 eggs

¼ cup thickened cream

50g blue cheese, crumbled

¼ cup coriander leaves, chopped, or chives if you prefer

¼ cup macadamia halves

Do:

1. Preheat oven to 180°C.

2. Place the pumpkin pieces on a small tray and drizzle with oil. Roast for 15 minutes, or until just soft.

3. Place pastry on a lightly floured work surface and cut out 6 x 14cm rounds, to fit tartlet tins. You may have slightly smaller or larger tins, so cut according to your size. Press the pastry circles into the tins.

4. Cut 6 rounds of baking paper to line the pastry. Line the pastry and weight with pastry weights or an appropriate weight – rice or dried chickpeas work well. Bake for 5–7 minutes, remove from the oven and set aside to cool slightly. Remove the baking paper and weights.

5. Whisk together the eggs and cream. Pour the egg mixture into the empty tart shell so that it comes halfway up the sides. Divide the pumpkin and blue cheese between the tarts and sprinkle with coriander. Dot with macadamia halves and return to the oven for a further 5–7 minutes, until puffed and golden.

6. Serve warm or at room temperature.

Macadamia and three seed crackers recipe

 

mac-biscuits.jpg

 

Makes 24

These deliciously moreish crackers are perfect with cheese and add a little macadamia magic to any picnic platter. Best of all, the super-easy, blend-and-bake recipe means you can whip up a batch in no time and hit the picnic rug sooner!

Need:

¼ cup wholemeal flour

¼ cup oats

½ cup macadamias

2 tbsp poppy seeds

2 tbsp sunflower seeds

2 tbsp sesame seeds

3 tbsp water

Do:

1. Preheat oven to 180°C.

2. Place all the ingredients except the water in a blender. Blend until the mixture resembles fine crumbs. Note that many of the sesame seeds and all the poppy seeds will still be whole.

3. With the motor running, add the water a tablespoon at a time until the mixture comes together and forms a ball. Place the ball on a sheet of baking paper that will line a baking tray.

4. Flatten the ball to a rectangle about 1cm thick. Place a large piece of plastic wrap over the flattened mixture and roll out to a 2mm thick rectangle with a rolling pin. Remove the plastic wrap and use a ruler and knife, or a pasta cutter, to score the flattened dough to create small, cracker sized rectangles.

5. Transfer the dough and baking paper to a tray and bake for 8–10 minutes, until the edges have started to go golden and the inner areas are cooked. Remove and cool for 5 minutes on the tray before gently breaking into pieces along the score lines and transferring to a wire rack to cool completely. Store in an airtight container.

This piece was produced in partnership with the Australian Macadamias.

NEXT: Packed with nourishing good fats, here are 11 other healthy nuts to add to your healthy eating regime.

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Chocolate mint smoothie recipe

Get your protein fix with this chocolate mint smoothie courtesy of our friends at Activated Nutrients. 

Ingredients (makes one smoothie)

  • 1 scoop Activated Nutrients Daily Protein Raw Cacao
  • 1 ripe banana
  • 2 tbsp cacao powder
  • 1 cup milk of choice (almond, soy, dairy, etc.)
  • ½ cup frozen blueberries
  • 10 mint leaves (plus a few more to garnish)
  • 1 tbsp cacao nibs to garnish (optional but does add a brilliant crunch!)

Method

1. Blitz all ingredients (except garnish mint and cacao nibs) in blender until smooth.

2. Pour into glass and garnish with mint leaves and a sprinkling of cacao nibs.

 

NUTRITION (per serve)

Protein: 21g // Fat: 10.5g // Carbs: 40g // Calories: 290

 

 

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8 post-workout meal ideas

 

Studies show that proper nutrient timing can benefit workout recovery, muscle growth, athletic potential and body composition. Here, accredited sports dietitian, Jessica Spendlove shares her top post-workout meals.

 

 

Breakfast

  • Poached eggs with grilled ham off the bone, avocado and two slices of wholegrain or spelt toast.
  • 200 grams of Greek yoghurt (Chobani) with half or one cup of oats, and some berries and sliced almonds.
  • A breakfast smoothie consisting of your milk of choice, a couple of scoops of Greek yoghurt, a frozen banana, sprinkle of cinnamon and half a cup of oats.

Dinner

  • Between 150-200 grams of salmon or chicken with 200 grams of sweet potato and as many steamed greens as you like.
  • Between 150-200 gram of lean protein with one cup of brown rice and a side salad.

Snacks

  • A frozen fruit smoothie with your milk of choice, nut butter and Greek yoghurt.
  • 200 grams of Greek yoghurt with sliced fruit and nuts.
  • A protein shake made with a base of your choice (water, coconut water or milk) and a piece of fruit to provide fibre.

NEXT: Not sure what protein to go for? Read all about them here.

 

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Strengthening shoulder workout

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.

 

The why

 

This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym.

The do

Complete 12 reps of each exercise one after the other, with little to no rest in between. Begin with two rounds, working your way up to four rounds as you become stronger and fitter. Rest for 60 to 90 seconds between each round. 

 

Model/Workout: Karey Northington // northingtonfitnessandnutrition.com

Photography: James Patrick // jamespatrick.com

 


 

 

 

Front raise with body bar

shoulder-front-raise.jpg

 

 

 

Start by holding the body bar with a pronated grip and hands shoulder width apart, elbows slightly bent. Raise bar to chin height engaging anterior deltoid. Control bar back to start position. 

 


 

 

 

Dumbbell shoulder press

shoulder-press-up.jpg

 

Lift dumbbells and rotate hands so palms are facing up. Start with dumbbells even with your ears and press overhead without letting the dumbbells touch. Return to start position and repeat.


 

 

 

 

Dumbbell lateral raise

shoulder-lateral-side-raise.jpg

 

Hold dumbbells at sides, palms facing your body and elbows slightly bent. Raise arms leading with your elbow and small finger to shoulder height. Lower slowly to starting position and repeat.


 

 

 

 

Bus driver

shoulder-workout-bus-driver.jpg

 

Holding a plate on each side, raise to chin height and rotate plate from side to side. Lower and repeat.

Tip: challenge yourself by doing 12 front raises alone with the plate to pre-fatigue the muscles, and then holding the plate in the top position to complete reps rotating the plate. 


 

 

 

 

Low plank to high plank

shoulderworkout-last-image.jpg

 

Start in a low plank position on your forearms, with your feet shoulder width apart and your lower back flat. Push your body up into a high plank position, first onto your right hand then onto your left. Lower yourself back down to the low plank position one arm at a time.  Repeat, alternating which arm pushes up first.

 

 

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