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Reasons why you should avoid Soy Milk

avoid-soy-milkMany Body Builders, Vegans and Lactose Intolerants drink Soy Milk as an alternative to Cow’s Milk. But here are the reasons why you should avoid Soy Milk

  1. Soybeans contain large quantities of natural toxins that affect estrogen levels. Drinking just two glasses of soy milk a day can significantly alter the hormones in a woman’s body, disrupting the menstrual cycle.
  2. Soybeans contain haemagglutinin, a clot-promoting substance that causes red blood cells to clump together.
  3. About 99% of soy is genetically modified, so it contains one of the highest pesticide contamination levels.
  4. Soybeans and soy products contain high levels of phytic acid, which inhibits the assimilation of calcium, magnesium, copper, iron and zinc.
  5. Soy foods contain high levels of aluminum, which is toxic to the body. It negatively affects the nervous system and the kidneys, and it’s been linked to Alzheimer’s disease.
  6. Fragile soy proteins are exposed to high temperatures during processing to make soy protein isolateand textured vegetable protein. This makes them dangerous for human digestion.
  7. Soy contains toxic isoflavones– genistein and daidzein. They can stimulate the growth of existing breast cancer.
  8. Soy contains plant estrogens called phytoestrogens, which disrupt endocrine function and can lead to infertility and breast cancer in women.
  9. Soy foods have high levels of goitrogenswhich block production of thyroid hormones.
  10. Nitrates, potent carcinogens, are formed during the spray-drying process.

 

5 Soy Alternatives could  include:

Nut Milk ( like Almond milk);

  1. Rice Milk
  2. Oat Milk
  3. Coconut Milk
  4. Hemp Milk

Whatever your preference is though, remember that your choice should fit into your dietary and fitness goals, rice milk is high in carbohydrates so it may not be the best alternative if you are trying to trim down.

 

Foods that you think are healthy but are secretly making you a FATTY

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Have questions about foods you eat that you are unsure are healthy or not? Ask away in the comments box below!

Some foods have what’s known as a health halo—they seem like smart choices, but in reality, they’re not. I call them food fakers! Here are a few of my favorite examples.

Muesli

While granola is made up of healthy ingredients, it’s generally calorie dense, meaning a small amount has a lot of calories. And while it’s fine in small servings, people frequently consume granola like standard cereal or snack on it by the handful, which can get calorie costly.

 

Restaurant Salads/ The Work Deli Options

I know what you’re thinking. How can a lettuce-based meal be a bad choice? The problem isn’t the greens, it’s all the stuff that gets added in order to make the salad more appealing.

Common culprits? Breaded and fried chicken, candied nuts, full-fat cheese (and lots of it!), fried noodles or tortilla strips, and way too much fatty dressing.

As for the DELI, but you say its so healthy, so many salad options. Again, if you’re filling up your salad bowl with a ton of cheese, cranberries, a million nuts, butternut and olive oil for days, well truth be told, you might as well eat a SANDWICH!

Wraps

Many people think of wraps as lighter alternatives to traditional sandwiches, but that couldn’t be farther from the truth.

While tortillas are thin, they’re generally massive. Unroll a wrap and you’re likely to find a tortilla the size of your steering wheel! That alone easily can contain 300+ calories. Plus, those tortillas can hold far more food than a couple of bread slices, which means even more calories!

If you’re on the go, opt for a sandwich on thin slices of whole-wheat bread or ask for it to be wrapped in lettuce. Or you can now get Low Carb wraps at an extra cost ( Pays to be healthy ?)

Sugar-Free/Fat-Free Desserts

It’s easy to assume that anything sugar-free or fat-free is automatically diet friendly. But these foods are often loaded with calories, despite being low in sugar or fat.

Sugar-free sweets tend to be high in fat and nonfat desserts frequently include high amounts of sugar. If you’re out and about and craving dessert, go for fresh berries with a squirt of whipped cream or have a small scoop of sorbet. And at the supermarket, always check nutritional labels to get the full story.

Bran Muffins

Bran muffins are usually not diet friendly. No matter what you were told years ago and no matter how much fiber they contain, bran muffins are typically not a diet-friendly breakfast choice.

Flour, butter, sugar, eggs, oil… do any of these ingredients sound light to you? An average bran muffin packs in around 450 calories and 14g fat! Even muffins marked low-fat are often loaded with way too many sugary calories.

If you’re out for breakfast, you’re much better off with an egg-white scramble. At a brunch meeting? Grab a piece of fruit. And if you want to make muffins at home, use better-for-you substitutes like light whipped butter or light buttery spread, fat-free liquid egg substitute or egg whites, and no-sugar.

How to Build a better butt!

The question is what are you trying to achieve? If you are trying to slim down a bit, go for higher reps and medium weight. If you are trying to get a little muscle on the booty, lower reps and higher weight is key.

 

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Booty Blaster Workout

4×15 (each leg) diagonal lunges
4×15 (each leg) weighted bench step-ups
4×15 leg curls
4×15 jump squats
4×15 (each leg) cable kickbacks
4×15 deadlifts
4×15 weighted sumo squats
*Rest 30 seconds after each set…also make sure weight is challenging but you can maintain correct form

You can also add in a little cardio after the workout! My favorite cardio machines for the glutes is the stepping machine. Focus on proper form while performing your weight-training session and cardio. It makes ALL the difference when your form is correct. Add in booty training to your weekly regimen, and before you know it you will have the glutes you have always wanted.

Weights, cardio and proper nutrition are KEY to a fabulous behind! Make sure you are incorporating all three for the best results. Don’t give up when you aren’t seeing results overnight. ”

To build a perfect bum you cannot cut out your carbs! carbs build bums, but the right carbs and the right amount.

Contact me for an eating plan or a training session.

 

Credit Skye Taylor

How to build Killer calves

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The calves muscles are hard to work, and it’s even harder to get bigger calves.

Therefore, building their mass and definition takes a lot of hard work and dedication. In other words, calves are usually very stubborn and if you don’t give them special attention and a good workout, chances are they won’t grow – not to mention that many workout routines neglect them completely. On top of that, their size and shape are genetically predetermined to a larger degree than other muscles.

You don’t need to spend forever training your calves —15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

 if you want to get them to develop, you’ll have to taste some pain through intense calf training at least three times a week – targeting both of the muscles that make up the calf, i.e. the gastrocnemius and the soleus.

Take a look at these 3 exercises designed for getting an insane calf definition and mass:

1. Standing Machine calf raise

This fundamental exercise is the basis for great calf development. Since it’s done with a straight leg, it primarily targets the gastrocnemius, putting tension on both the lateral and medial heads of the muscle and giving them thickness and definition.

2. Leg press calf raise

This machine exercise allows you to position your feet in different ways and therefore isolate the different muscles. It’s very important to make sure that the amount of weight and the positioning of the heel allows you to move through a complete range of flexion which is needed for optimal results. Only a full range of motion will lead to full development. Also, keep a slight bend in your knees.

3. Seated calf raise

Calf raises are a classic among calf-strengthening exercises. Both standing and seated calf raises train the gastrocnemius and the soleus at the same time, but the seated calf raise places most of the work on your soleus because it’s performed with your legs bent at a 90-degree angle. The soleus is much smaller but lies below the gastrocnemius, so strengthening it will make your gastrocnemius pop out more. If you want to add some serious volume to your calves, you’ll need to train your soleus as much as the gastrocnemius

Credit: http://valentinbosioc.com/bigger-calves-with-3-simple-moves/

How to make Cardio more enjoyable

Cardio can be any type of movement that raises the heart rate and increases blood circulation. It is a bit like marmite, you either love your morning run or you hate it, but either way sometimes cardio is a necessary evil in your workout routine.

The beauty about cardio is that it can be performed anywhere, at any time. Leaving you with no excuses not to get it in!

The majority of people use cardio as a way to burn off those extra calories in order to burn body fat or to be able to eat more food. All types of cardio burn calories; however some movements are more efficient than others.

There are some other huge health benefits too, including but not limited to; improved heart health, reducing recovery time from a tough weights session, stress relief and an increase in metabolic rate making it even easier to burn more calories. But the benefits are not what this article is about; here are 7 ways to stop your cardio from being a chore!


#1 Switch It Up

I’m not sure about you, but I would not find walking on an incline treadmill for 45 minutes 3 times a week fun and this is why it becomes a chore. Instead you should switch up how you perform cardio; there are numerous pieces of equipment in the gym to get your heart pumping, so why not use them?

Doing the same thing over and over again will become boring for anyone, but there is so many variations you can make to change things up a bit. Instead of low intensity steady state cardio (LISS – e.g. long walks on the treadmill) why not throw in a high intensity interval training session (HIIT – high impact activity for 20 seconds with a 40 second rest, repeat this 10-15 times) which can actually burn more calories but in less time than LISS cardio.

✓ Or set up your own circuit training regime. Perform 6 heart pumping exercises for 60 seconds with a 30 second rest in between. Have a 3-minute break after the 6thexercise and start again!

Do this for 3 rounds and you will have burnt a huge amount of calories without even thinking.

Common exercises to throw in would include press ups, bodyweight squats, burpees, ab crunches, planks, star jumps, kettlebell swings and skipping rope but you can choose whichever exercises you want and change it up whenever you get bored.

#2 Take Up A New Sport/Hobby 

One of my favourite ways to make cardio more fun is to take up new sports or just play your favourite sport more regularly. Kill two birds with one stone by burning up a mass of calories whilst perfecting your sports techniques.

Whether it is football, rugby, tennis or boxing all of these will burn calories just as much as you would on the treadmill without realising you are doing it.

Taking up new sports has the added benefit of meeting new people and creating a new social group of friends with similar interests as you.

✓ Playing sports brings the best out of people and will certainly improve your confidence and leadership skills whilst giving you that competitive edge.


#3 Include The Family

Many parents will put off cardio as they simply do not have the spare time as they are always looking after their children. The best way round this is to involve members of the family with your cardio.

If you have a newborn, try going on long walks with them in the pram or even carrying them, this added weight will increase the resistance of your walking and will increase the calories burnt.

Slightly older children?

No problem, go to the park and play football with them, walk the dog as a family go for a family bike ride. You could even set up your own circuit training routine and have the whole family join in.

✓ There is nothing more motivating to do those couple extra reps than trying to impress your kids!


#4 Make Some Changes

Struggling for motivation to do actual regimented cardio? Staying consistent with a cardio program can be difficult, however by making some small changes to your day-to-day life you can burn those extra calories without even realising it.

I know it sounds silly when people say it, but choosing the stairs over the elevator, walking to work instead of driving, carrying a basket around the supermarket and cycling to the gym.

✓ All of these general activities will all add up to increase your total daily energy expenditure (TDEE) and will help you to burn fat with the added benefit of doing your bit to save the planet.


#5 Multi-Task

If you get bored of cardio easily or find that a minute on the treadmill feels like 10 then try and do other things whilst performing cardio. Some of the tasks I like to complete during my (LISS – Low Intensity Steady State) morning cardio, include:

Checking and responding to personal/work emails.

Catching up on my social media feeds.

Updating my workout and food logs.

Planning out my day & brainstorming new ideas.

Catching up with some of my favourite TV shows/podcasts/films.

You can see that the list is endless and it seems to be a real waste of time performing LISS cardio without combining it with another activity, which will either make the time pass quicker or make your day more productive – or even both!


#6 Join A Class

Cardio on your own can be a real drag, causing you to give up.

Many gyms offer classes ranging from legs, bums & tums, spinning, circuits and yogato their members, some even offer them for free.

All of these classes will have members similar to you, wanting to burn a few extra calories but also want to socialise and feel part of a group whilst doing it.

Being part of this group atmosphere and having a great instructor to help you along will certainly provide the motivation to give it your all.


#7 Don’t Overdo It

Lastly, some people think that they have to do hours upon hours of walking, running, cycling or rowing just to lose weight, this is completely false. Fat loss is dependent on being in a caloric deficit, meaning you burn more calories in a day than what you consume.

People with this misconception get bored of cardio very quickly because of the high frequency in which they are performing it and this causes them to stop altogether.

✓ I recommend that the general population perform cardio 2-4 times a week in order to live a healthy lifestyle whilst balancing life in the gym with life outside of the gym.


Take Home Message

In conclusion, cardio is as boring or as exciting as you make it, sometimes you can do cardio without even realising you are doing it. Doing the same thing over and over again will get boring quickly and that is when you no longer want to make the effort.

Try some of these tips in order to stay motivated and keep on top of your cardio.

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CREDIT: ( By My Protein  – Danny Worf Spicer )

So here it is, 50 Awesome Pre and Post Workout Snacks

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice. Trainer and fitness expert @JCDFitness does it!

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost, suggests strength coach @Roglaw.

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil. Girls Gone Strong co-founder @JenComasKeck loves this!

4. Star-buffs shake: Need a pre-workout pick-me-up? Greatist’s fitness editor suggests blending 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla beanGreek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple, says Greatist Expert Jessica Redmond.

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most naturalingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes, suggests Greatist Expert Dan Trink.

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast, says Greatist Expert Lisa Moskovitz.

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocadoslices to ½ cup cooked whole-wheat pasta for some enviable eats.

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash ofstevia, and a sprinkling of cocoa powder on top — a concoction from the kitchen of Greatist contributor David Butler.

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Post-workout snacks

26. Protein pancakes: From the kitchen of Greatist contributor Laura Skladzinski, mix 4 egg whites, ½ cup rolled oats, ½ cup low fat cottage cheese, 1/8 teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on preheated griddle (medium low heat) until it bubbles, then flip and cook another 30-60 seconds. Top with fresh berries or sliced banana.

27. Sweet potato pie shake: This isn’t your grandma’s recipe. Combine 1 scoop of cinnamon bun whey protein, ¼ cup diced cooked sweet potato, 1 cup of ice, and 1 cup vanilla almond milk in the blender — a Kellie Davis original.

28. Chunky Monkey shake: Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.

29. Double G shake: Aussie strength coach @Rachel_Guy1 recommends an 8-ounce greens drink (any superfood blend found at most health food stores) with 1 scoop of glutamine.

30. Double Trouble shake: To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.

31. Bananarama: One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!

32. Protein bar: For a quick, store-bought fix, feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein, less than 10 grams of sugar, and the fewest number of ingredients you can’t pronounce!

33. Beef and squash: Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.

34. Tuna crackers: Mix up a batch of light tuna salad for a quick bite. Add two heaping spoonfuls to a handful of whole grain crackers, and chomp away.

35. Bagel with egg whites: Half a medium-sized whole grain bagel with 2 eggs whites makes a great post-workout sandwich.

36. Ants on a raft: The ants go marching… Spread a heap of natural peanut butter over a brown rice cake and top with raisins.

37. Milk and cereal: Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of whole-grain cereal. Nosh loudly.

38. Chocolate milk: One to two cups of low-fat chocolate milk seals the deal with extra carbs and protein.

39. Black bean omelet: Four eggs whites, 1 ounce low-fat cheese, and ¼ cup canned black beans — then spice it up with a savory salsa, if you dare.

40. Green Monster smoothie: Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice — a favorite of Greatist contributor Claudia Morgan via Iowa Girl Eats.

41. Cottage cheese crunch: One cup fat-free cottage cheese, 1 teaspoon honey, ½ cup whole-grain cereal, and a dash of cinnamon does a body good.

42. Eggy muffinwich: Ditch the fast-food and opt for 1 whole egg, fresh spinach, 1 slice low fat cheese, and 1 slice Canadian bacon served on an English muffin, suggests Greatist contributorLisa LaValle Overmyer.

43. BCAA n’ cakes: When in doubt, just add cakes! Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.

44. Recovery in a bottle: When time is of the essence, grab a store-bought recovery drink to sip on after training. Just check the label — sports recovery drinks will provide plenty of carbs refuel, or opt for aminos to really rebuild.

45. Apples and cheese:  Tease your taste buds with 1 medium sliced apple and 1 stick of low-fat string cheese.

46. Pita and hummus: One 7-inch pita with two spoonfuls of  hummus adds a little pep back to your step with quick digesting carbs.

47.  Egg scramble: Veg out after a hard training session with 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.

48. Choco-tropical trail mix: Go bananas for a blend of ½ a handful of each: macadamia nuts, dried coconut, dark chocolate chips, and banana chips.

49. AB & J Rice Cakes: Almond butter takes the cake. For this healthier twist on the classic PB & J, sandwich 1 tablespoon of almond butter and 1 teaspoon of strawberry jam between two rice cakes.

50. Chicken hash: After your workout grab 1 cup cooked diced chicken, ½ cup butternut squash and apples, roasted in olive oil, salt, and pepper. Make a big batch and store it in the fridge!

Running! burn it off. Start Running.

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Contrary to popular belief, shedding kilos doesn’t require endless hours of pavement pounding.

The following workouts are all efficient ways to boost your metabolism and build kilojoule-consuming muscle. And because they require you to run at the edge of your comfort zone, they also quickly put your body into fat-burning mode.

To avoid injury, newcomers should first build a base before attempting the hill and interval workouts. Begin with a 20-minute run and build up to 40 minutes. Then start this plan.

 

YOU’VE GOT 20 MINUTES

You should: Run hill repeats.

The strength required to run inclines builds kilojoule-hungry muscle as much as hitting the weight room does.

Here’s how: Run at one minute slower than 10-K pace up a 400m-long hill.

Run halfway up the hill then back down at this pace. Repeat twice. Run to the top and down three times. (Warm up for six minutes and cool down for four minutes.)

 

YOU’VE GOT 30 MINUTES

You should: Run intervals.

Running fast burns more kilojoules per minute than slow running, says Shah.

Here’s how: Sprint for 20 seconds, then jog for 10 seconds.

Repeat four to eight times. Walk one minute. Repeat sequence (sprint/jog repeats followed by a walk) two to four times. (Warm up for six minutes with two 30-second pickups. Cool down for four.)

 

YOU’VE GOT 45 MINUTES

You should: Go for a tempo run.

You’ll be working at the high end of your fat-burning zone, an effort where you’re talking only in short phrases.

Here’s how: Gradually build speed to 30 seconds slower than 5-K pace.

Run for 25 minutes at this tempo pace. (Warm up for 10 minutes, incorporating three 30-second pick-ups, and cool down with a 10-minute jog.) 

 

YOU’VE GOT AN HOUR (OR MORE)

You should: Go long.

The longer you’re on your feet, the more kilojoules you’ll burn. Plus, long runs improve base fitness so you’ll reap more from high-intensity workouts, says Shah.

Here’s how: Run at conversational pace.

Keep an easy pace for 40 minutes. (Warm up for 15 minutes. Cool down for five.)

Credits: Runnersworld