Beginners Fitness 🍎

2021-10-23 19:10:24 Easy green smoothie recipe!

This recipe is easy and tasty! Packed with fruit and spinach - healthy smoothie to boost your day.

Ingredients:
- Handful of spinach (or two!)
- One banana
- 100g of mango (frozen is good)
- 400ml milk of choice

How to make:
Add everything into blender and blend together until smooth, done, enjoy!

(Around 350 calories)

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2021-10-20 23:19:26 Complete beginners running plan!

This plan is pretty basic and assumes that you don't run at all yet. It has been designed to get you round your first 3.1 mile (5km) race, probably with a few short walking breaks. The schedule will take you through six weeks, starting with short runs with walk breaks. 

Remember to pick an easy pace while running. What's an "easy" pace? Well, an easy pace is when you can carry on a conversation with someone while running without gasping for air. 

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2021-10-19 00:20:52 Stationary bike vs real bike

Almost everyone has ridden a real bike at some point in their lives, but what about a stationary exercise bike? Have you ever wondered if they are able to provide the same level of workout? The short answer is yes and no.

While stationary bikes and real bikes do have some attributes that are debatable in terms of preference, there’s simply no beating a real bike overall. Riding a real bike gives you experiences you can’t get when riding at a standstill indoors, and you are also getting a superior workout for the most part.

This isn’t to say that stationary bikes are worthless — quite the contrary, actually. A good stationary bike is a great compliment to a real bike whenever you need to get some extra workouts in, or just want a way to have an efficient cardio exercise before your gym session or for times when you can’t get outside for a ride.

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2021-10-11 08:56:22 Anabolic French toast by Greg Doucette!

This recipe is a classic in anabolic kitchen. It's high volume, high protein, low calorie and tasty!

Ingredients (makes 2 servings):
- 1 cup egg whites
- 4 slices regular white bread
- 1 packet sweetener
- 1 tsp cinnamon
- 1 tbsp vanilla extract
- Cooking spray

How to make:
1. In a bowl add egg whites, sweetener, cinnamon and vanilla extract. Whisk until combined.
2. Heat a griddle over low-medium heat. Spray with cooking spray.
3. Dip bread slices into egg mixture and transfer to the pan.
4. Spoon any leftover mixture into the bread in the pan. If done slowly, the bread should absorb it and get fluffy.
5. Let cook for about 3-4 minutes on each side.
6. Remove from the pan and serve with toppings such as fruit or low calorie syrup. Enjoy!

Nutritional value per serving:
- 250 calories
- 3g fat
- 36g carbs
- 19g protein

Recipe by Greg Doucette.

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2021-10-08 20:21:21 Did you know?

According to the American Council on Exercise, most adults lose nearly a half pound of muscle per year starting around age 30, mostly because they aren’t as active as they were when they were younger.

Losing muscle at the same time that metabolism starts to slow down is a recipe for weight gain and the health issues that can accompany it.

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2021-10-07 00:23:38 "Most people fail, not because of lack of desire, but, because of lack of commitment."

– Vince Lombardi

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2021-10-04 22:26:03 What is carb loading?

Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount.

This typically involves several days of eating more carbs than usual while also decreasing exercise to reduce the amount of carbs you are using.

Research has shown that carb loading may reduce fatigue and improve performance by 2–3% for exercise lasting more than 90 minutes.

So how much carbs? Experts often recommend a range of 3.6–4.5 grams per pound (8–10 grams per kg).

When you carb load, choose familiar foods that are high-carb and low-fat. You may also need to limit your fiber intake.

A typical program lasts one to six days before an athletic event or competition.

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