Whenever you eat junk food, do you ever consider the amount of calories and fat you're eating? No, of course you don’t because we all eat junk food for the taste and fun of it. But there are many other snack/junk food healthy alternatives! Everybody loves cake but it contains way too much sugar and another alternative for cake would be fruits or dried fruit. Unlike cake, fruit has natural flavoring. Plus as fruits dry, the sugar becomes concentrated, making every bite more sweeter! Plus dried fruit boosts your fiber and nutrients. Dried fruit can also be a healthy alternative for sweets as well. Too add even more awesome healthy alternatives for sweets and cakes, banana bread. Banana Bread is an awesome alternative snack for anything related to sweets, it helps stabilize blood sugar levels! Next on our list is ice cream! A big healthy alternative for ice cream would be frozen yogurt, you may be wondering, What’s the difference between them? Ice cream is just frozen fat and sugar. Frozen Yogurt has less sugar and fat, it contains probiotics that help with our digestive system. Plus with frozen yogurt you can pair them with any topping such as nuts and fruits to make it even tastier! Also, there are frozen yogurt shops anywhere and are easy to obtain. Everyone loves chocolate, but it contains way too much sugar, so another healthy alternative for chocolate would be the darker version of chocolate, dark chocolate. Dark chocolate contains more positive nutrients that help boost your health. Plus, it can reduce the risk of heart disease and improve your health. Potato chips contain so much salt, and it could also increase your chances of cancer due to acrylamide. Other alternatives would be kale chips, nuts, and popcorn kernel. Kale chips are a better option because they contain less sodium, calories, sugar, and total fat. They also have vitamin A within them as well. Unlike chips, nuts have a better effect on our appetite, it makes people feel fuller and helps curb hunger. Lastly popcorn is a great alternative due to it’s high fiber content. It also has lower calories than potato chips, it can also help you with weight loss! French fries are delicious but they contain too much sodium and oil, a better alternative for this would be a classic baked potato. By choosing the baked potato over french fries, you’re consuming less fat because of the frying process of french fries. Everyone has a sweet tooth and the love for candy bars, but there is a healthy alternative choice! And that is protein bars. There are so many flavors to choose from when it comes to protein bars and plus it has it in there name but you also receive the protein you need on the daily! Plus they fill you up faster than candy bars ever will! Also, they are sweet as a candy bar as well. Milkshakes are delicious but can be pricey and contain crazy amounts of sugar. A better alternative for this would be a homemade fruit smoothie. A smoothie is more packed with protein and nutrients than a milkshake. Plus a homemade smoothie doesn’t cost as much as a singular smoothie! Sodas are filled with sugar and an alternative for soda would be sparkling water with natural ingredients such as fruit juice. Sparkling water is great with fresh squeezed fruits. Say bye to sugar and say hey to natural flavoring that can boost your health! Plus if you ever get tired of drinking sugary drinks try drinking water! You may think water can be so tasteless and boring but there are ways to spice them up! Such as adding fruits like strawberries and cucumbers, they are healthy and add a twist to your water. Burgers are awesome and all but have you tried the buns replaced with lettuce? They are amazing and way healthier than the traditional burger. You can make your burger more greener for a healthier effect. Plus, you’re cutting more cards with lettuce as the buns than the original ones. Also, by switching patties to chicken, salmon, or even turkey, cuts the carbs even more, by replacing the patty and the buns by these choices you’re choosing to go green!
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* No equipment needed
Core
Breakfast Strawberry Banana Smoothie
Lunch Kale and Apple Salad Ingredients:
Directions:
1. eggs Eggs can be used both for breakfast and baking. They are one of the few foods that are classified as “superfoods” being loaded with nutrients and high in protein.
Let’s stop neglecting our poor legs. Finally get those defined, outlined quads that attract the envious glares of those around you. A few targeted exercises will help guide you through your workout to get those toned thighs and calves. Soreness is inevitable if you are just taking those baby steps into the world of health. Some of these exercises may burn and cause you to hobble around your home, but it is a necessary evil to encourage future growth. Practicing the following exercises with the correct form will make you feel stronger and will give you a sense of reward. Whichever path you take will build up your physique in no time. QuadricepsBackground information: The quadricep muscle group (consisting of the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris) is located at the front of your thighs. They play an essential role in everyday activities such as running, walking, and jumping. Building up those quad muscles allows you to have more stabilized ligaments, enhances your ability to do everyday tasks, and expands the horizons on what you can do in your sports. The Bulgarian Split SquatTo perform the Bulgarian Split squat, elevate your back foot onto a flat and stable piece of furniture/ block. The furniture/ block’s height should be below your knee, approximately around your upper shin area. Keep a square position with your shoulders and have your chest upright. Focus on bending down with the weight on the soles of your feet. Then fire through your quadriceps and stand back to neutral. Power through the movement as if you were pushing the floor down and away from you. Keep constant tension in your quads, hamstrings, glutes, and calves during the exercise. Remember, slow and steady on the way down, and then surge up. Repeat exercise 10 times per leg for three sets. Repetition is essential for muscle overload and will help you get stronger. If you feel confident, throw some weights in your hands and challenge yourself (one dumbbell- hold near chest but do not touch the weight on any parts of your body… two dumbbells- hold one each on both sides of your body.) The Jump SquatThis is not your average squat. It is a bit higher intensity, but I am confident that you can successfully attempt it. This is a perfect, intense movement that hits all the parts of your lower body. Start by holding your hands away from you (not touching your body), or with your hands gently holding your head. Bend down 90 degrees to form a right angle tracing from your glutes to your knees, down to your feet. It should be a seated position like it would be in a chair. Push the ground away from you and jump up. Focus on getting a high lift, pushing from the soles of your feet through to your toes to elevate you off the floor. This will help you get a higher vertical and position in the air. Transitioning from the air back into your ground squat, you want to land gently and get the 90 degree knee bend from the starting position. Then, power through the ground squat back into the air. Repeat in sets of 20 for three sets. HamstringsBackground information: The hamstrings are made from various fast-twitch muscles that allow you to extend the thigh, rotate the tibia, and flex the knee. Running, walking, and other forms of impact (from your body to the ground) relies on the strength of your hamstrings. This muscle group allows you to slow the leg down and prepares it for impact to the ground. Heavy lifting requires hamstring strength for explosive movements that allow you to shift the weight from the knees to your hips. Building hamstring muscles will improve your speed, power, and agility in everyday movements. Romanian DeadLift (RDL)Stand with your feet shoulder width apart and hold your weights (dumbbells, barbell, etc.) with the palm of your hand facing inward (overhand grip). Push your chest up (neutral spine), engage your core, and pinch your shoulder blades together. Hinge (slightly bend/ fold) at your waist with a slight bend in your knees maintaining a flat spine and engage your hamstrings when standing up. Concentric (fast/ powerful) on the way up, and then eccentric (slow and controlled) on the way back down. Make sure to have your weight on the sole/ heel of your feet. You should feel tension in your glutes and hamstrings in both movements (up and down). Remember to squeeze your glutes when you reach the top (ie. standing position). Form is important in this exercise to reap the full benefits. Repeat the RDL 15 times for three rounds. Kettlebell SwingStand with your feet shoulder width apart and place your weighted item about a feet or two in front of you. Pinch your shoulder blades back and have a soft knee. Keep your chest up and spine neutral as you engage your core/abs to pick up the weighted item. Shift the weight to your heels and lift the kettlebell off the floor. Swing it through the center of your legs and allow gravity to take its course. When your wrists hit your inner thigh, use your hamstrings and glutes to propel the weight forward. Your arms should be stiff and straight. Do NOT use your arms to power this movement. It is all about isolating the lower body. Keep your core tight and engaged. When you thrust your hips forward, you should be in a standing position and the weight should be eye level. Then, allow the weight to swing back between your legs with a soft knee and a hinged hip and then immediately thrust your hips forward again to propel the weight up to eye level. Make sure that the weight is on the soles of your feet and usually near the back of the foot towards the heel. Repeat the kettlebell swing 10 times for three sets. GlutesBackground information: The glutes are made of three main components, the gluteus maximus, the gluteus minimus, and the gluteus medium. Since the glutes are one of the largest groups of muscle in the human body, it is important to train it properly. Some would agree that the glutes are the engine to your body. Hip ThrustsLie down on your bench with your shoulders and upper back flat on the surface. Prop yourself up using your knees to form a right angle. Your body should imitate a table and should be relatively flat. Then you can take a seat on the floor making sure that you haven’t shifted positions and are facing straight. Begin the workout by engaging your core to keep a flat position and using your glutes to stay tight/ stable. Place the weights where the divet/crease is when you naturally bend down. Hands should lie on the weights you are using with palms facing toward you to help stabilize. Thrust your hips up toward the ceiling and push your chin down. Push the ground away from you with flat feet powering through your sole and heels. Maintain the tension in the upright bridge for two seconds then control the tempo on the way down. When thrusting upward, dig your feet deep and power the movement upward making sure to exhale. On the way down, it should be a controlled pace to reap the maximum benefits. Repeat in increments of 10 for three sets. No bench no problemIf you do not have a bench, lay flat on a mat and extend your legs far enough so that you have a flat back position slanting downward towards you. Then follow the same instructions seen above. Sumo SquatsHave a straight spine when you stand and move your feet wider than shoulder length apart. Turn your feet slightly outward to rotate your hips. Collapse your hands together, push your hips back, and squat down to form a right angle. Push through your heels and engage your core and inner thighs. These exercises should burn your inner thighs and your glute area. If you are feeling comfortable, hold a single dumbbell with both hands to add more resistance. If you do not have weights and want to step up this movement, try jumping sumo squats. CalvesCalf muscles are essential in any movements containing impact. They help propel and absorb your jumps and landings. They help stabilize your body and improve balance. Additionally, they offer support for your foot and ankles. Strong calves give the benefits of longer runs, higher jumps, and improved stamina. Working this lower body muscle will help give you the competitive edge by helping you explode power through every movement. Calf RaiseBy far one of the simplest exercises that can be done at any time, anywhere. Stand up straight, push from the balls of your foot, and raise your heel to stand on your toes. Then lower back to the flat foot position. JumpropeBring your heart rate up by grabbing a jump rope you have lying around and just start jumping ! Increase the duration of the exercise to make it more difficult and limit the breaks ! Nowadays, there are tons of different diets floating around the internet. Influencers are constantly introducing a new diet to their followers; people are always trying out a regime they found on the web, hoping for a quick fix. However, with so many dieting trends around, it’s hard to figure out which one is actually right for you. When looking to change one’s daily intake of food, there are multiple factors to consider. First, you must determine what you’re trying to achieve by starting a diet. Second, you must factor in your lifestyle. If you are someone with a hectic lifestyle, an over-the-top diet, just might not be for you. And lastly, it’s time to choose your diet. Paleo Diet The paleo diet has become more well-known over the years and focuses on returning to the Paleolithic era of eating. This dietary regime can be great for individuals that want to lose/maintain a healthy weight and prefer a low-maintenance diet. A paleo diet consists of fruits, vegetables, fish and lean meat, and nuts and seeds. When trying out this regime, one should avoid dairy, processed foods, grains, and legumes. regime can be great for individuals that want to lose/maintain a healthy weight and prefer a low-maintenance diet. A paleo diet consists of fruits, vegetables, fish and lean meat, and nuts and seeds. When trying out this regime, one should avoid dairy, processed foods, grains, and legumesregime can be great for individuals that want to lose/maintain a healthy weight and prefer a low-maintenance diet. A paleo diet consists of fruits, vegetables, fish and lean meat, and nuts and seeds. When trying out this regime, one should avoid dairy, processed foods, grains, and legumes. regime can be great for individuals that want to lose/maintain a healthy weight and prefer a low-maintenance diet. A paleo diet consists of fruits, vegetables, fish and lean meat, and nuts and seeds. When trying out this regime, one should avoid dairy, processed foods, grains, and legumes. Vegan DietA vegan diet has become extremely popular in recent years, with a 600% increase from 2014 to 2017. Many become vegan not only for the health benefits but also, because of ethical or environmental concerns. Converting to veganism means cutting out all animal products. This includes meat, fish, dairy products, etc. Going vegan is a grueling, time-consuming process, and one that should not be taken lightly. However, if done right, following a vegan diet can promote weight loss and improve one’s health. Keto DietThe keto diet although, less popular than the two previously mentioned, has gained traction over the years. This diet is most often used to lose weight but can also help maintain certain medical conditions. The keto diet is a high-fat, low-carb diet that causes your body to burn fat more effectively. When starting the keto diet, meat, fish, dairy and eggs, and certain fruits and vegetables are allowed. However, one needs to avoid foods with carbs and sugar, which can include: rice, pasta, bread, nuts, and certain fruits.
There are plenty of different diets out there and today three popular ones have been mentioned. Which one you decide to choose is up to you but remember to choose wisely. Do you want to look like her? Well, if you do, it's time to start strength training. Many studies show strength training benefits your heart, improves balance, strengthens your bones, and helps with weight loss. When many people hear strength training, they think of big muscles builders; however, that’s not the case. Strength training helps you build muscle, making you both stronger and fitter. When you gain muscle, your metabolism increases, as your muscles burn calories at rest. Strength training increases your resting metabolism and you continue to burn more calories post workout. Although cardio training is a good workout idea, strength training is better. Strength training is better than cardio at improving mobility, boosting metabolism, and improving your overall aesthetic. Another bonus of strength training is that it is better for reducing risk of injury compared to running. Strength training helps you burn more calories and improves your aesthetic by making your muscles more defined. Strength training has numerous health benefits too. It improves sleep, reduces anxiety, helps with chronic diseases, and boosts energy and mood. So what are you waiting for? Start strength training. |
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January 2021
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