Slow Cooker Barbeque Chicken
You hit the gym daily, doing your cardio training and lifting the heavy weights, but stretching? You just don’t have time for that.
Well, it’s time to make time for it because it is one critical component of good fitness. And, quite in fact, those who are more flexible will perform better in all their strength training exercises, so don’t think that you won’t reap big benefits from doing it daily.
That said, you do need to know how to go about your stretching routine properly for good results. Let’s have a closer look at what you should know.
Stretch At The End Of Your Session
First things first, always make sure that you do your stretching towards the end of your workout session. This is when your muscles are already warmed up, so when they will be most limber and best able to move through each stretch.
If you stretch at the start, you risk pulling or tearing a muscle because they’ll be much colder at this point, so that needs to be avoided.
A proper warm-up is an absolute necessity.
Hold Each Stretch For A Minimum Of 15 Seconds
Moving along, also be sure that you are holding each stretch you do for a minimum of 15 seconds, preferably longer. This is what will allow the muscles the chance to fully relax as you move deeper and deeper into the stretch.
Make sure that you also take some deep breaths in and out as you do the stretches as this will help to ensure that you are promoting that higher level of relaxation as you go about the process.
Don’t Bounce During Stretching
It’s also essential that you never bounce up and down while you are doing your stretching. Some people make the mistake of bouncing into the stretch, trying to push themselves further by using momentum and force.
Do not do this.
That is the fastest way to pull or tear a muscle and get yourself seriously injured. Instead, slowly move into the stretch, hold, and then push further if you can.
You should feel some light tension on the muscles, but never a level of deep intense pain.
Repeat Stretches If There’s Time
Finally, repeat your stretch if there’s time. With each repetition you should find that you get slightly more flexible, so this can be a great way to really improve your range of motion.
So keep these quick points in mind as you go about your stretching so that you can be sure you are doing this form of exercise correctly.
If you are looking to reduce the carbohydrates in your diet plan, one must-eat food is squash. Both butternut as well as spaghetti squash are perfect additions to any diet as they are rich in nutrients, high in fiber, and will help you feel satisfied on slightly fewer calories.
But, many people overlook these simply because they don’t know how to serve them. Let’s look at a few ideas to get you started.
Spaghetti Squash And Meatballs
First, simply use spaghetti squash to replace usual spaghetti in the classic meatballs dish. Prepare your meatballs using ground turkey rather than ground beef to keep the dish lower in fat and calories and you’re all set. Top it with homemade tomato sauce or a lower sodium prepared version and any pan-fried or grilled vegetables you desire.
Spaghetti squash is excellent as it serves for a very close replacement for the typical pasta with a similar taste and texture.
Mashed Butternut Squash
Next, also consider mashed butternut squash as well. If you are a lover of mashed potatoes, those clearly are not going to be making an appearance in your diet plan right now.
But, mashed butternut squash most certainly can. Prepare this with some lower sodium chicken broth for added flavor or some unsweetened almond milk.
Top with some unsweetened dried coconut for something totally different.
Garlic Baked Butternut Squash
Finally, also consider simply baking your butternut squash as well. Butternut squash is easy to bake and provides a nice soft texture when cooked this way.
Simply slice it up, coat it with a little olive oil combined with minced garlic and then bake it for 20-25 minutes or until the desired softness is reached.
However you choose to serve it, squash can make for a perfect addition to your diet plan. You might also want to consider using squash as a moisture ingredient in baking recipes as well such as muffins or cakes instead of using the full amount of oil and butter as called for.
So next time you need a new side dish, make sure to give squash a try!
Jeff McDaniel, BS-ES, CPT
When you wake up in the morning, it’s vital that you fuel your body for the busy day ahead. Far too many people wake up, rush out their door, and run on nothing but caffeine induced ‘fake’ energy.
Then the mid-morning crash hits and all their body wants is a fast source of energy. To provide this, they go in for nothing other than sugar-laden treats.
To help steer you clear of the common breakfast problems that tend to occur, let’s provide you with a few breakfast don’ts to know about.
Don’t Drink Fruit Juice
First, whatever you do, don’t start your day with fruit juice. This is possibly the biggest mistake that’s commonly made. If you want fruit, go with the real thing – not the juice. Juice is simply too high in sugar to help calm hunger and keep your calories in check.
Don’t Skimp On Protein
Next, also make sure that you aren’t skimping out on protein as well. You should be eating at least a 15 grams in the morning, preferably closer to 20-30. This will help to best balance out your blood glucose levels and provide staying power to get you through the morning.
A low protein breakfast meal is going to leave you reaching for more food very shortly.
Don’t Reach For Convenience Foods
Next, make sure you do not reach for convenience foods such as granola bars, breakfast bars, or worse, a bagel with cream cheese.
Either prepare a healthy breakfast such as a bowl of oatmeal, an egg white omelette, or a breakfast burrito or else eat leftovers from the night before.
Remember that your morning meal doesn’t necessarily have to consist of breakfast related foods. It’s fine to eat foods that you’d normally eat for lunch or dinner as well.
Don’t Forget To Track Calories
Finally, last but not least, make sure you don’t forget to track your calories. You do want to make this a larger meal of the day, but that said, you can’t go overboard or you will gain body fat.
Track your calories and fit it in with the rest of your daily intake.
So there you have the fast tips to know about how to eat well at breakfast. Don’t neglect this meal and you will see better success towards your weight loss goals.
Red BBQ Slaw
- 4 cups finely shredded cabbage
- 1/3 cup apple cider vinegar
- 1/3 cup organic tomato ketchup
- 2 tablespoons white sugar
- 2 teaspoons crushed red pepper flakes, or to taste
- 2 dashes hot pepper sauce, or to taste
Recipe makes 8 servings Directions
- Place the cabbage into a salad bowl. In a small bowl, whisk together apple cider vinegar, ketchup, sugar, red pepper flakes, and hot sauce until the sugar has dissolved. Pour the dressing over the cabbage, toss thoroughly, and refrigerate at least 1 hour before serving.
- Calories – 34kcal – 2%
- Carbohydrates – 8g – 3%
- Cholesterol – 0mg – 0%
- Fat – 0.1g –
- Fiber – 1g – 4%
- Protein – 0.7g – 1%
- Sodium – 125mg – 5%
Percent Daily Values are based on a 2,000 calorie diet.
If you’re trying to succeed on a fat loss diet plan, one thing that you must be preparing and planning for is those days where you just can’t seem to make time. The thought of cooking a meal in itself is almost too much too handle as you’re stressed out trying to fit in everything that you need to be doing.
Fortunately, it doesn’t have to be this way. By taking into account a few fast fixes, you can easily maintain your diet even on the busiest of days.
Let’s look at some quick suggestions to get you going.
Canned Tuna With Frozen Vegetables
Place this all in the microwave for a couple minutes or in the oven if you prefer.
Oatmeal And Protein Powder
Next, if it’s your breakfast meal that you’re in a rush for, go in for some oatmeal and protein powder. Simply prepare the oatmeal according to package directions which should only take 2-3 minutes and then stir in your favorite flavor of protein powder.
Top with some berries and nuts for healthy fats and you’ll be all set to get your day started.
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Finally you might also want to consider creating your own soup. This can be done quickly and easily by simply heating up some low sodium chicken broth, adding some frozen shrimp and then tossing in some fresh or frozen vegetables along with some minute brown rice for carbohydrates.
Soup is especially filling and a fantastic way to boost your nutrient intake as well, so you’ll definitely want to make sure that you’re taking this one into consideration.
So there you have some quick and simple meals that you should consider utilizing on your busiest of days. Whatever you do, just don’t turn to fast food or convenience food. With just a slight amount of preparation, you can easily eat well and stick to your diet.