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The Easiest Guilt-Free Cookies

No measuring necessary for these cookies, just throw the ingredients into a bowl and tweak each amount until you have a good, thick cookie consistency. Roll into balls and bake at 350 for about 8 mins and enjoy 2 after dinner for a guilt-free treat!

 

1 mashed banana

1 egg

About 1 tbsp coconut oil

1 scoop powdered peanut butter

A scoop of real peanut butter

Pinch of coconut sugar

1-2 cups Oat/whole wheat/almond flour (your choice)

Pinch of salt

 

 

 

 

4 Ways To Boost Your Metabolism

Having a properly functioning metabolism is the key to weight loss, if you are working out and eating properly and things aren't budging the way you'd like check these 4 tips below

1. WATER WATER WATER. Staying hydrated is so important for literally every bodily function, and metabolism is high on the list. Drink half your body weight in ounces every single day

2. More protein and vegetables, less processed foods. Its simple, eat REAL food that your body can break down easily and use for energy, muscle recovery, and healing itself. If your body is too busy working overtime on digesting junk 'food' it is going to put the metabolism on the back burner

3. Strength Train. The more muscle mass you have on your body, the more calories your body will burn just sitting around. Score!

5 Foods That Improve Memory

 

1. Avocado:

Packed full of monounsaturated fats, this fruit is good for so many bodily functions, and a major one being  brain function. Avo's contain vitamin K and folate which both help improve memory and concentration. 

2. Blueberries:

 These beautiful berries are super high in antioxidants as we all know, but they also majorly help protect the brain against stress thanks to their high levels of gallic acid.

3. Bone Broth

Bone broth helps everything in the body it seems, from muscles and skin, digestive tract to memory! So drink up!

4. Dark Chocolate: 

The Rowing Machine

 

One of the underrated advantages of treadmills and bikes is that they attempt to replicate something with which most people are already familiar—walking, running, or biking. The barriers to entry are low, and the task of planning and completing a workout is a little more intuitive, since most people know what those activities feel like. Those heuristics are out the door with a rowing machine, though. Do you just... pull? How far? How hard? And why does it insist on measuring distance in meters? We asked Caley Crawford, the Director of Education at Row House, for tips on getting started so that, hopefully, your experience doesn't end with you throwing your hands up in frustration and crawling back to the elliptical room.

Getting More Fiber In Your Daily Diet

Chances are you are not getting nearly enough fiber in your daily diet. On average we need about 30 grams each day (most Americans are only getting about 9g each day) for proper digestion, to avoid carrying excess weight, help with irritable bowel syndrome and other digestion or inflammation issues
 

The Benefits Of Fiber Include: 

  • Feeling full after meals
  • Helps with weight loss, you eat less calories overall when filling up on fiber
  • Better digestion and elimination
  • Fiber soaks up unhealthy fat in the body, helping to eliminate it
  • Lowers cholesterol
  • Helps control blood sugar levels

An Example Day In The Life Of An Average-Weight Woman Getting About 30g Of Fiber

A Total Body Workout Move To Try This Week

With either two dumbbells or a barbell begin in a dead lift, and upon rising, squeeze the glutes and simultaneously bring the weight up into an upright row

Back down into a dead lift and begin the move all over again. Repeat 20 times and feel the burn tomorrow!

You're working the hamstrings, lower back, shoulders and traps with this move!

Common Food And Exercise Mistakes

1. Eating too much post-workout: 

Many people may think that they need to eat a huge meal after a workout, to replace energy, carbs and protein. Be careful with your post-workout meal however, you could be overeating! No need to go crazy afterwards, a simple meal of 6oz protein, a large serving of vegetables and a 1/2 cup serving of quinoa should be enough for most to refuel and feed the muscles, while also reaping the weight loss benefits of the workout

2. Thinking you need to replace electrolytes with a sports drink: 

Unless you are working out ALL day long or playing a very intense sport, there is no need to drink anything other than pure, zero calorie water

3. Counting On Exercise Alone: 

Delayed Onset Muscle Soreness

Have you ever woken up 2-3 days AFTER your tough workout and been more sore than the day before? This is DOMS, delayed-onset muscle soreness, meaning your body is working overtime to repair the "damage" done to your muscles during exercise. 

A lot of factors play into how sore you get--like going extra hard, trying a new class or working a new muscle group. Staying hydrated during and after your gym session is key and can help with the pain. Other ways to help ease the soreness is to stay active and keep your muscles warm even if its a good long stretching session or a brisk walk the next day. 

Be sure you are getting enough protein in your daily diet as well, this helps repair and build muscles--that's the whole reason we're working out anyway right?! Try including a BCAA (branched-chain amino acid) during or after your workouts as well, these drinks stimulate protein synthesis which is key for muscle growth

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