4 Ways On How CrossFit Is Improving The Self Image Of Women

"The only way to solve the problem of women's subordination is to change people's mindset and to plant the new idea of gender equality into every mind."-Qingrong Ma

Gender discrimination is a worldwide problem. And the most affected of it is the women. They feel they are less than men are. 

But is it right to think that way? Or maybe it is about time to make a change and make everything as equal as it should be? 

Just like CrossFit. A lot of people are making some conclusions that this exercise is only intended for men and men alone. This is the reason why a lot of women are hesitating in participating in this kind of exercise. 

With that, here are some ways to how CrossFit has improved the self-image of women. 

CrossFit lift your emotional well-being

"Gender equality will only be reached if we are able to empower women."

-Michelle Bachelet

A study entitled “Effects of weight training on the emotional well-being and body image of females” looked at the difference in training and how it impacts the confidence of women. It stated that the women who regularly participated in weightlifting had significantly higher General Well-Being scores (a questionnaire that measures self-image) when compared to the other exercise group.

The weightlifting group had greater loss of body fat and increased muscle mass compared to the comparison group. The researchers believe that this was a large contributing factor aside from the mental benefits of weightlifting.

That is why never let anyone hinder you to do CrossFit. This sport or exercise is not only made for men but it is also for women. All you have to do is to not care about the negativity of the people around you. Just do what pleases you. 

Weightlifting can cure your eating disorders

A woman who thinks she is intelligent demands the same rights as man. An intelligent woman gives up.     

Sidonie Gabrielle Colette

Eating disorders are one of the most dangerous, and most common mental illnesses nowadays. Women are vulnerable to developing an eating disorder due to the intense societal pressure of staying thin along with other genetic and hereditary factors that may play a role.

Weightlifting can provide a positive therapeutic experience while improving their physical condition especially for women who are still in a process of healing. Studies have shown that women who either had an eating disorder generally report a decrease in anxiety and depression when they participated in a weightlifting program.

While the participants gained weight they felt more confident in their bodies. Becoming stronger externally has a very real impact on mental toughness and emotional endurance. When you are strong on the outside, you feel as though you can conquer and accomplish anything you set your mind to.

With this, you should consider CrossFit as your stress reliever or way of healing yourself. And think of it, you are hitting two birds with one stone. How? Well, you are healing your mental illness and you are making your body healthier in your physical aspect.  

CrossFit will make you become more patient

If women are expected to do the same work as men, we must teach them the same things.  - Plato

It is true to fact that progress takes time. When training CrossFit you will learn that your progress with every exercise also needs to be well nourished by your patience.

But trying things like Double Unders over and over again until you have finally mastered the movement can be one of the most satisfying and life-changing experiences you may have. Everybody, who remembers their very first Muscle-Up or Handstand-Walk knows what great feeling of conquering it is to have finally done “it”.

In the long term, this causes you to become more patient in other parts of life as well. You will realize that constant work pays off and more often than not will finally get you what you want. It will also by then that you will realize that it takes more practice to perfect something. 

CrossFit will make you fight against your fears

Gender equality must become a lived reality.     

Michelle Bachelet

Almost the majority of us think that we can never conquer our fears. But with CrossFit it makes you think the opposite way. How? Well, looking at that woman hand-standing for a minute or so, you can always say "how can I ever do that?"

It makes you feel weak and low thinking about will you ever do what CrossFit is asking from you. But as time passes by you will then feel you become more adventurous. CrossFit will mold you into someone you never thought you were.

You will not only conquer those hard-looking positions or exercise because you will also come to a realization that you have fought against your fear. And later on in real-life, you will also find some time to fight against the other fear you have inside you.

5 Weight Loss Tips From Real CrossFit Members

“It's the questions we can't answer that teach us the most. They teach us how to think. If you give a man an answer, all he gains is a little fact. But give him a question and he'll look for his own answers.”

― Patrick Rothfuss, The Wise Man's Fear

Losing weight is so hard to do. And the worst thing about it is starting the weight loss process. That is why anyone would grab the chance of having many tips as they can.

But one should be careful on choosing to whom to get an advice with. This is because a lot of people might lead you into the wrong way.

With that, here are 5 weight loss tips from real CrossFit Members.

No two boxes are alike

“Each culture, coach and [workout] space is very different,”

Anna Willard, a CrossFit athlete at CrossFit Merrimack in Lowell, MA,

It is recommended to try out a couple of different boxes before committing yourself to one. You do not necessarily have to go to the place that is the most convenient.

Look for that one gym that will keep you coming back. Take note of each box’s programming (aka the structure of workouts) and study the overall vibe of the community before ponying up for a package.

The thing here is just to remember that you cannot compare yourself to another. Or one gym to the other one. They are different and you too are different from other CrossFitters. So you should consult an expert to determine which program is best for you.

And before considering a gym, look for the programs they offer and reconsider your choice.

Be Wise and Eat Smart Fats

“Understanding is the first step to acceptance, and only with acceptance can there be recovery.”

― J.K. Rowling, Harry Potter and the Goblet of Fire

A healthy fat intake is essential for body composition. This is because dietary fat is used to make up the lipid layer of cells. It is involved in the production of muscle building hormones such as testosterone.

Diets that contain 30 to 50 percent fat are associated with much higher testosterone levels in men than low-fat diets, which is significant because higher testosterone is associated with a better body composition.

Research shows that in both men and women, eating a diet higher in certain dietary fats is associated with a leaner body composition and less body fat than a diet lower in fat and higher in carbs.

So you better keep in your mind that not all fats are bad. Humans need them in order to maintain the proper balance of our health. But you also need to remember that too much or too less of something is bad.

Avoid artificial sweeteners

“Dieting is the only game where you win when you lose!”

― Karl Lagerfeld

According to the study published in the Journal of Toxicology and Environmental Health, consumption of Splenda (sucralose) resulted in negatively altered gut flora.

Sucralose consumption resulted in significantly reduced amounts of good bacteria in the gastrointestinal system as well as alterations in pH. Sucralose found in sugar alcohols such as mannitol, sorbitol, xylitol, lactitol, and maltitol are known to cause bloating, gas, diarrhea and other forms of gastrointestinal distress.

That is why avoiding artificial sweeteners is a must when you are still trying to lose weight.

 Stay Hydrated and Limit Your Beverages to Water, Tea & Coffee

Drink adequate water. Limit your beverage choices to water, tea, and coffee. Completely eliminate juice, all soda, alcohol and any “sports” drinks.

For water intake, shoot for 0.6 to 0.7 ounces per pound of body weight, which calculates to 120 to 140 ounces for a 200 lb man, or 72 to 84 ounces for a 120 lb woman.

Naturally, this suggestion may vary based on the amount you sweat, the amount you train, and your personal circumstances. If you are not even close to your water intake goal, start by increasing intake by 4 to 8 ounces a day until you reach your goal.

Green tea and coffee have both been shown to increase insulin sensitivity, and they provide a slight boost to resting metabolic rate. They are rich in antioxidants and green tea supports detoxification. Drink only organic tea and coffee for best results.

 Most importantly, never say never

Rope climbs, pull-ups, and handstand push-ups all seemed so out of reach for first starting. But after nine months of training, plus a solid dose of grit and determination, you can now do all of those movements with ease.

Lofty goals might be more achievable than you expect — just keep working at it.

Never give up easily.

4 Training Tips For Brand New Mums

Every Mom should be given an award with a thundering round of applause. Why? Because they survived life after a near-death experience. SuperMom indeed is the best title to be given to every successful mom out there.

This may sound exaggerated but they really did experience a near-death situation. When? It was during birth and the months of sleepless and restless nights. Who would ever survive that kind of situation without having pure love for the baby?

Some are not even aware or did not have any training regarding that kind of situation. That, maybe, is the reason why some went crazy in taking care of their child.

Are you going to be a mom anytime soon? Or maybe you already have survived from those experience? (If you did then maybe you will just laugh this tips out. For sure you can relate yourself to this)

Here are the 4 training tips for brand new mums out there.

Let the Dad Be Involved

Many first-time dads hesitate to get involved because they are afraid of doing something wrong and incurring the wrath of Mom. But think of it, they commit mistakes because they are still human so try not to make a fight against that mistakes.

Ask them to take some off of their work. Why? Well, they need to babysit too. It is still their duty somehow, right? But please do this with some soft and flowery words. Try not to force them.

And while you want everything to be as perfect as it can be, remember that Dad wants to do some fun stuff, too.  Let them get involved and assign them some tasks every now and then. Maybe you can let them do the grocery and stuff or maybe let them put the baby to sleep.

The main point here is to let them be involved too.

As much as possible Stay Sane

No matter how excited you are to be a mommy, the constant care an infant demands can drain you. Find ways to take care of yourself by lowering your expectations and stealing short breaks.

You can ignore the unwanted or confusing advice first. Why? Well, they are just too many to follow.

Remember that you are just a human and not a superman or what. But you can be your own version of SuperMom. How? Do the following below:

• Forget about your daily chores, for now.
  • While you are still adjusting yourself, forget first about the daily chores and focus your attention on your baby.
• Accept help. (Superman has Justice League and you have your family, relatives, and neighbors.)
  • If your husband is not available then call your family or relatives. You can also ask help from your neighbors.
  • Call your Best Friends! This is the time that you need them the most so never hesitate to call them.

The key point here is just to let yourself breathe and reconnect the inner self you had before you have that bay. Do not forget to take care of yourself. Because if you don't then who will take care of the baby if you got sick?

Take some rest if you can

If your infant is not eating then he is probably sleeping.

Newborns log as many as 16 hours of sleep a day but only in short bursts. The result: You'll feel on constant alert and more exhausted than you ever thought possible. Even the best of us can come to resent the severe sleep deprivation.

Stop obsessing about being tired. There's only one goal right now: Care for your baby. Accept the reality that it will take few more months for you to have that full night sleep.

And while you are still in the process then consider the following advice below:

• Take shifts. 
  • One night it is Mom's turn to rock the cranky baby, the next it is Dad's turn.
• What if your infant has trouble sleeping?
  • Do whatever it takes: Nurse or rock baby to sleep; let your newborn fall asleep on your chest or in the car seat. "Don't worry about bad habits yet. It's about survival -- yours!" says Jean Farnham, a Los Angeles mom.

The best thing you can do is to sleep when your baby sleeps.  "Take naps together and go to bed early," says Sarah Clark, a mom in Washington, D.C.

Beware of the GERMS!

While some exposure to germs early on can help strengthen your child's immune system, you don't want to risk them falling ill.

Practise smart germ control by insisting that anyone who holds your new baby washes their hands first. Also, keep unwell friends and family at arm's length and disinfect your home on a regular basis.

However, some germs are unavoidable and there's only so much you can do.

As much as possible, stay in a cleaner place.

Top 5 Reasons to Start Shopping on Black Friday Cyber Monday!

“Everything comes at the right time, but if the right time is too late to be patient, go earlier before it becomes too late.”

― Michael Bassey Johnson

Black Friday and Cyber Monday are fast approaching. No one can stop the clock and wait for you to get ready for these big events.

Remember that it was once said that early birds get the worm. In this case, not just the ordinary worm but the worms that would satisfy your budget well. Who does not want to save some extra money for the coming Christmas Holiday, right?

And while you are still thinking about whether to start shopping or not, here are the top 5 reasons you should consider now.

1. Coupon codes have bigger savings

"Work hard, stay positive, and get up early. It's the best part of the day."-

George Allen, Sr.

Shopping online makes comparing prices easy. All you have to do is to just browse different retailers online to see how the deals stack up on specific items.

Do you want some bonus? Well, here is the thing before you complete a purchase, you can search the Web for relevant coupon codes. You may be able to add discounts on top of already reduced prices. Sounds a good deal, right? So if I were you start shopping now for that Black Friday and Cyber Monday event.

2. Discounts are everywhere

"Shopping is a bit of a relaxing hobby for me, which is sometimes troubling for the bank balance."-

Rebecca Hall

Black Friday is about retailers dangling discounts and deals for all shoppers out there. Some are fabricated, as retailers plan doorbusters together with suppliers months in advance.

Featured items are just that, featured for that event. Most allow some room for a profit, for both retailers and manufacturers. Others are what the industry calls "loss leaders," to attract shoppers who will then buy other, more profitable items.

3. Free shipping is so exciting

“Buy what you don’t have yet, or what you really want, which can be mixed with what you already own. Buy only because something excites you, not just for the simple act of shopping.”

― Karl Lagerfeld

For the past few years, one of the drawbacks of making purchases online has been the shipping fees. It is way too costly and the amount is almost worth 25% of your purchased items. And sometimes it is more than the amount of the price of your purchased items, which would make it sound so ridiculous.

Consumers are in for a treat this year, as many stores are offering free seasonal shipping.

At Best Buy, shoppers can enjoy free standard shipping through Jan. 2 on eligible products with no minimum purchase amount required.

Similarly, Target is also offering a free standard shipping with no minimum purchase amount through Dec. 25.

Does it not sound good? When all you have to do is to buy online and wait for your items to be delivered for FREE!!!

4. Deals will surprise you the most

“When I shop, the world gets better, and the world is better, but then it's not, and I need to do it again.

(Confessions of a Shopaholic-the movie)”

― Sophie Kinsella

In the world of Black Friday and Cyber Monday shopping, deals can change quickly with just a blink of your eyes. Limited-time offers may disappear as quickly as they appear, which in this case you need to look out for.

Regarding the new deals pop up over the course of Thanksgiving Day, Black Friday and the weekend leading into Cyber Monday, shopping online gives you the flexibility to find and act on new sales as they happen.

Keep your computer or phone close by to monitor your email inbox and social media feed for news of late-breaking specials. So you better watch out for those deals before they disappear. You do not want to regret things like that, right?

5. You will still have time to enjoy Thanksgiving

“Shopping is a woman thing. It's a contact sport like football. Women enjoy the scrimmage, the noisy crowds, the danger of being trampled to death, and the ecstasy of the purchase.”

― Erma Bombeck

Perhaps most importantly, shopping from home means you can still enjoy Thanksgiving.

Though you will spend a lot of time sneaking peek at your laptop or smartphone during dinner, you will still enjoy some time during Thanksgiving without fretting that you have missed out on some delicious deals.

Just make sure you have balanced your time well so nothing will be at risks.

4 Daily Eating Habits That Prepares You For Success

"You will never change your life until you change something you do daily. The secret of your success is found in your daily routine" - John C. Maxwell

Routines.. Oh, so tiring Routines!!! Boredom is next to routines. Who will not get tired of doing the same thing for almost your entire life? Everyone should still open their minds to the possibility of changing their daily routine, right? If one will keep on staying into one cycle of routine for the rest of his life then what is the point of living at all? Stress will only be the result of tiring routine. You still need to spice things up.

"The secret of your future is hidden in your daily routine"

-Mike Murdock

Yes, we know that routines are totally boring and stress accompanies it. But did you know that routines can eventually turn into a habit without noticing it? Some people choose to stick on a single routine because it seems a habit to them already. And this habit fulfills the totality of their being. Who would want to change a habit if it only brings out the best of them? 

"Your future is found in your daily routine. Successful people do daily what others do occasionally"

Paula White

Some of these habits are done during meal time or in other words eating habits. Did you know that up to this date there are eating habits which prepare an individual for his success in the future? Yes, there are. 

Let me give you 4 daily eating habits that prepare you for your success.

1.) Eat Breakfast

Maintaining a weight is way harder than losing weight. But did you know that eighty percent of those who have been able to maintain a weight loss of at least 30 pounds for at least a year reported that they always eat breakfast? According to a successful research, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. Experts and researchers agree that the majority of people who struggle with overeating are those who undereat during the first part of the day specifically breakfast.

Eating breakfast will really prepare you for something big in the future. It only means one thing, breakfast is the most important meal of the day so do not dare miss one. Ok?

2.) Eat Whole Foods First

Eating whole foods first will make people satisfy the meal more unlike those eating just snacks and the like. Certainly, they enjoy the occasional treat, but 80 percent of the time or more, their preference leads to whole foods. Whole, natural foods like apples, steel-cut oatmeal, broccoli, salads, and brown rice are what food researchers call low-density foods. These foods take up a lot of room in your stomach and satisfy hunger with few calories. But food with high-density does the opposite. Examples of these foods are butter, oils, candy, or ice cream. Think about how much frosting you could pack into your stomach if you really tried.

Eating mostly low-density foods is the easiest way to keep your weight in check without feeling hungry or like you’re depriving yourself.

3.) Be Politely Picky at Restaurants

Picky eating would, sometimes, lead to starvation of hunger. But not all the time. Some people find healthful alternatives to selections from any menu. No matter it is whether from a five-star restaurant's to any fast food chains it may be you still have the option to choose healthy food. What matters the most for them is the food choice, not necessarily the restaurant choices, that help them to stay slim and healthy.

You can generally steer clear of fried meat, poultry, and fish and instead, order protein broiled, steamed, stir-fried, or poached one. You can also speak up in restaurants, politely make a special request like asking that their dish will be prepared with little or no butter or sauces and with dressings on the side. The secret here is just being kind and polite. 

4.) Know Your Food

Learn to read labels. It is all a matter of few seconds to minutes in order for you to know what are the contents of your food. Knowing what you are going to eat is the first baby step to a healthier you. Most especially in a case of choosing what you will put inside your body, it is too crucial not to be taken seriously and wisely.  You know for a fact that anything too much is totally bad. So if you will not know the contents of what you just ate and you are eating then probably the food you will eat for the next meal might be of such a waste. 

Just like in reality, one should know what battle to fight for or else you will end up wasting time, effort, money and lives. 

5 Surprising Foods Worst For Your Progress in Your Workout

Everbody knows that eating is indeed part of survival. Some people say that some foods are restricted to some of us. Does this mean that not all foods are worth eating at all? 

 

"Everything is poisonous, nothing is poisonous, it is all a matter of dose."

- Claude Bernard

Like that statement above from Claude Bernard, it is all a matter of dose. One can eat everything edible as long as with the right amount of it. 

But would you still eat knowing for facts that some food might cause your death or some illnesses in the future? What are these foods then? Does everyone need to avoid these? Or is it just a case-to-case basis?

"Just because you’re not sick doesn’t mean you’re healthy”  ~Author Unknown

Mind you that having special training or workout one should look carefully at what kind of food you are going to put in your diet. Because special training or workout is a very delicate activity. Not properly doing the right thing might cause you some future troubles with your health. And nobody wants that to happen. So you better check the food on your diet list. 

With that, here are the five surprising foods which are worst for your progress for your workout.

1.) High-fat fast food

Two worst words for a meal is "FAST FOOD". How can anyone enjoy the worth of their money when worst things might happen to them in the future? Well, no one can deny the fact that the crunch and juicy oil of french fries, cheeseburgers, chili dogs and nachos will satisfy anyone's craving. But having them right after your workout is what makes those foods worst for the progress of your workout. The fat of those foods slows down digestion, which is the exact opposite of what you want to happen after working up a sweat. The goal of the exercise is to replenish your body's glycogen and reduce, not add to, the amount of fat your body stores.

2. Salty snacks

 “Health is like money, we never have a true idea of its value until we lose it.”  

- Josh Billings

Too much of everything is worth nothing. This means that too much saltiness is worst for the body. Downing salty snacks like potato chips and pretzels can lower your levels of potassium. Potassium, a mineral essential to your body for cell function, is a more important electrolyte than sodium. Because your body loses electrolytes during a workout, the last thing you need is to deplete more potassium with a salty chip binge. So you better stay away from salty snacks at all. If you want to know what snacks best suits for your post-workout session then check out my past articles.

3.) Protein Bars

Protein Bars are the most famous snack bars for all gym goers and fitness gurus. But do not get fooled because many protein bars on the market are one of those secretly unhealthy foods. Those bars are no better for you than a candy bar. Always read the label because if your bar has more than 200 calories and too little protein, it could be weighing down your workout.

It is always a matter of reading the contents of what you are going to eat. Make sure you choose those bars which are suitable for your workout and will not cause you any damage in the future. The key point here is to avoid too much sugar. So you better pick the bar which has lower sugar content. 

4.) Pizza

Pizza? A big NO for your post and pre-workout sessions. Why? Because of the fatty toppings of it. Dripping with grease, just one slice can instantly cancel out the gains made during your sweat-soaked routine. But do not worry too much because you can always have these for your cheat day. Remember to spare only one cheat day for a week nothing more nothing less. But if you are having pizzas then crash-out the other options because you can only have pizza if pizza is what you crave the most. Having too many options for your cheat day might lead you to overeat which would totally ruin the progress of your workout. 

5.) Milk chocolate

Oh! NOT CHOCOLATES! Says no one in the gym.

Milk chocolates are known to be high in sugar and calories. This food offers virtually nothing of what you need in order to recharge after training. What makes it worst is the negative effects it leaves to your fitness and as a result, it can damage the brief burst of energy you may get from those bars.

But there is always a great substitute if you really crave some chocolates. And it is the Dark chocolate. This chocolate is known to have at least 70% cacao. Dark chocolate has healthy antioxidants that fight free radicals and act as anti-inflammatories, which can help you recover post-workout. Just be sure to consume it in moderation.

Top Seven Best Post-Workout Snacks You Can Try On

A workout is now part of our daily lives. Some people allocated a special time for it while for some people, they cannot live a day without a little workout. Other people even sacrificed something important just to have a little workout for the day. It seems not normal for them not to move every single muscle they have.

But for some people spending time for a workout means sacrificing their mealtime which is totally wrong. A healthy and nutritious meal is as important as a workout. 

So, if you are juggling your time between your workout and your meal after it then you are in the perfect page of the web. Here are the top 7 best post-workout snacks you can try on. 

7.) Sweet Potato

Sweet Potatoes are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium. A medium sweet potato is just about 100 calories, 0g fat, 24g carbs, 4g fiber, and 2g protein. The carbs are great for replenishing your glycogen stores after an intense bout of exercise. To make this a perfect post-workout snack, eat your potato with a good source of lean protein like a piece of grilled chicken. But if you want to eat this alone then it is still fine. 

6.) Hard-Boiled Eggs

Eggs are another great source of lean protein that most of you probably already have in your refrigerator. Boiling them is the best option in eating these. Why? Well, simply because you will not need any oil to cook it. But if you want to poach it then do as you please, what matters the most is that you avoided adding extra fat (oil) in it. 

Eggs are a fast-digesting form of protein, so having them within 30 minutes of finishing your workout will make sure you refueling properly. They also contain vitamin D which promotes calcium absorption. Calcium is good for your bones which you needed the most.

5.) Protein Shake

Protein Shake is the easiest way to have for a post-workout snack. Why? Because you can just throw it in your shaker bottle, toss it in a gym bag and you are good to go.

There are so many options with these that you could almost have a different one for every day of the year. The benefit here is that all of your post-workout nutrition is in a liquid, meaning it requires less effort to digest and your body can absorb nutrients faster. 

4.) Almonds

"This is what I eat after a quick afternoon workout," -Cari Shoemate (certified trainer in Houston)

 Almonds contain protein which helps muscle recovery and the best thing about this is that you can just place them in a bag and leave in the car and eat them while you are on your way to your next activity. In about one serving (22 almonds), you get 160 calories, 6g carbs, 6g protein, and about 3g fiber which is really a good deal to anyone, right?

3.) Non-Fat Greek Yogurt

Non-Fat Greek yogurt contains protein which is the most important nutrient you need right after your workout. You can put some of your favorite fruits and blend them or maybe just slice those fruits into tiny bits, mix them and that is it, you are good to go.

Greek yogurt is incredibly versatile (you can use it in everything from smoothies and parfaits, to sauces and baking) so it can satisfy anyone’s taste buds. Make sure that the variety you’re choosing is natural and doesn’t contain any artificial sweeteners.

  2.) Chocolate Milk

Every kids' favorite drink is also a good option for a post-workout snack or drink.  Chocolate milk is essentially everything you need in a glass. It’s quickly absorbed by the body, contains adequate amounts of protein and carbohydrates, and the water content helps to rehydrate.

If you want the powdered version then just make it before heading to the gym. But you can always buy the ready mix in a pouch and chill them before going to your gym or maybe just buy them in the nearest grocery store of your gym. Chocolate milk is back for some good reason and one of which is for every single adult who wants to refill their body with some good nutrients for the day.

1.) Fruit

Obviously, fruit is the easiest and most portable option for a post-workout snack. This only means that with just one grab and you are good. Bananas are an excellent snack to have after a workout because they contain large amounts of potassium, an electrolyte lost while sweating. They also are a great form of a fast-acting carbohydrate.

While some of you may think these are bad carbs, they can actually be quite beneficial here. Fast carbs can be your friend because they hit the bloodstream quickly and help restore the glycogen stores in your muscles. This starts the repair process and reduces soreness.

 

8 Healthy Recipes For CrossFit Lovers, This is Good For Your Body Build-up

"Your diet is a bank account. Good food choices are good investments" ~Bethenny Frankel

Eating is part of surviving life. It keeps us alive and kicking. But the availability of food choices is what makes eating worst. Actually, it is not the food, but the amount of it. True to fact that anyone can eat everything edible. Yes, you read it right, ANYONE CAN EAT EVERYTHING EDIBLE but it should be with the appropriate amount of your daily intake. Because after all, one should learn the word SELF-DISCIPLINE.

“Success doesn’t work overnight. Keep your eye on the prize and don’t look back.” ~ Erin Andrews

Like CrossFit, you cannot attain the body you want without proper training. But CrossFit is not just about the training and workouts it is also about the food choice. When you are controlling or maintaining a certain body weight then you should consider the in and out of your food. This only means that the food choice is the most important for those exercises like CrossFit.

So here are 8 healthy recipes for CrossFit lovers take note that this is good for your body build-up.

8.) SPICY GARLIC SHRIMP

Ingredients:

• 2 tablespoons extra virgin olive oil
• 4 cloves garlic
• 1/2 - 1 teaspoon crushed red pepper flakes
• 24 jumbo shrimp
• 2 teaspoons grill
• 1 lemon
• 1/4 cup parsley leaves

 Instructions:

1. Heat a large skillet over medium-high heat.
2. Add extra-virgin olive oil, garlic, red pepper flakes, and shrimp. Season with salt and pepper and cook shrimp 3 minutes.
3. Toss with lemon zest and juice. Sprinkle chopped parsley. Pour onto a serving platter or into a large bowl.

7.) Morrocan Burger with Avocado and Humus

Ingredients:

• 180 g / 2 potatoes
• milk
• salt
• nutmeg
• 2 eggs
• 1 tbsp olive oil
• 1/2 cube yeast
• 100 ml lukewarm water
• 15 g sugar
• 200 g wholemeal spelled
• flour 300 g wheat flour
• 2 tablespoons water
• sesame

Instructions:

1. Peel the potatoes, dice and cook gently in the salted water.

2. Mix half the yeast cube with the lukewarm water. Also, stir in the milk and the sugar. Leave for about 5 minutes.

3. Drain the water and process the potatoes into a puree with a potato masher. Stir in some milk and season with nutmeg, salt, egg, and oil.

4. Add the puree to the yeast mixture and stir. Mix the two types of flour and stir in three portions.

5. Dust the dough with flour and leave for about 1 hour. Cover covered again for one hour.

6. Whisk the egg with the water and the milk, brush the Bürgerbrötchen and sprinkle with some sesame seeds. Bake for about 18 minutes.

6.) ASPARAGUS EGG AND BACON SALAD

Ingredients:

• 1 large hard-boiled egg
• 1 2/3 cups chopped asparagus
• 2 slices bacon
• 1/2 tsp Dijon mustard
• 1 teaspoon extra virgin olive oil
• 1 teaspoon red wine vinegar
• pinch salt and pepper

Instructions:

1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.
2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
3. Arrange the asparagus on a plate, top with egg and bacon and drizzle with the vinaigrette. Enjoy!

5.) Kielbasa, Pepper, Onion and Potato Hash

Ingredients:

• 1 package turkey kielbasa
• 1 green bell pepper
• 1/2 yellow, red bell pepper
• 1 onion
• 2 large potatoes
• olive oil
• salt and pepper

Instructions:

1. In a heavy-bottomed skillet, heat 2 tbsp of olive oil over medium-high heat. Add the potatoes to the skillet and season with salt and pepper. Fry for around 8-10 minutes.
2. Brown the sliced kielbasa for around 5 minutes in 1 tbsp of olive oil over medium-high heat.
3. Remove the kielbasa from the pan.  Add the peppers and onions to the skillet and season with a pinch of salt and pepper. Cook for 5 minutes.
4. Add the cooked potatoes and kielbasa to the skillet with the onions and peppers and mix everything together.

4.) Meat bagel

Ingredients:

• 1 ½ onions
• 1 tbsp of butter
• 2 pounds of ground pork
• 2 eggs
• 2/3 cup tomato sauce
• 1 tsp paprika
• 1 tsp salt and pepper

Instructions:

1. Preheat the oven to 400 degrees.
2. Sauté the onions over medium heat with some cooking fat, like butter, grass-fed ghee.
3. Mix all of the ingredients including the cooked onions.
4. Roll a portion into a ball and then indent the middle, and flatten slightly to form the appearance of a bagel.
5. Place the bagel looking meat in the dish.
6. Bake for 40 minutes.
7. Fill the meat bagel with toppings such as tomato slices, lettuce, onions etc.

3.) Grilled Thai Coconut Lime Skirt Steak

Ingredients:

• ½ cup coconut milk
• ¼ cup coconut sugar
• 2 teaspoons
• 2 tablespoons lime juice
• 2 teaspoons Thai fish sauce
• 2 teaspoons ginger
• 1 pound beef skirt steak
• ½ teaspoon salt

Instructions:

1. Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Pour marinade over the steak. Refrigerate the steak 4 to 12 hours.
2. Preheat grill to high heat.
3. Pat steaks dry and sprinkle with salt. Oil grill rack and place steaks on the grill. Cook for 2 minutes. Flip steaks over and continue cooking 2 ½ to 5 minutes.
4. Let steaks rest on carving board at least 4 minutes.

2.) Smoked Salmon Egg Stuffed Avocados

Ingredients:

• 4 avocados
• 4 oz smoked salmon
• 8 eggs
• Salt
• Black pepper
• Chili flakes
• Fresh Dill

Instructions:

1. Preheat oven to 425°F.
2. Halve the avocados remove the seed. Scoop out a small bit until it can hold an egg.
3. Arrange the avocado halves on a cookie sheet, and line the hollows with strips of smoked salmon. Crack each of the eggs into a small bowl, then spoon the yolks.
4. Add salt and black pepper on top of the eggs, to taste.
5. Bake for about 15-20 minutes.
6. Sprinkle chili flakes and fresh dill on top.

 1.) Zucchini Noodles with Pesto

Ingredients:

• 4 small zucchini
• 2 cups basil leaves
• 2 cloves garlic
• 1/3 cup extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• 1/4 cup Parmesan cheese
• Salt and freshly ground black pepper
• Cherry tomatoes

Instructions:

1. Use a julienne peeler or mandoline to slice the zucchini into noodles.
2. Combine basil and garlic in a food processor.
3. Slowly add the olive oil. Stop the machine and scrape down the sides of the food processor. Add the lemon juice and Parmesan cheese. Pulse until blended. Season with salt and pepper.
4. Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes. Serve.

Diets: You Heard Them All But Here’s The Truth

Health is Wealth.

YES! Everybody knows that. That is probably the motto behind every single gym goers, dieticians, health experts, health conscious and the like. But what does it really mean? Does everybody need to go on a strict diet every now and then? What is a strict diet? 

"YOU NEED TO BE ON A DIET," says no one to oneself ever. Almost every single one of us is still in a denial stage which we keep on saying "Who needs diet when I love food more than I love myself." But for some who have already been awakened from the sad facts about her body, DIET IS A MUST.

But due to pressure from people in the environment, some of us are taking too much seriousness about the word DIET. They are just mainly focusing on targetting their ultimate body goal size. These people, sometimes, forgot the true meaning of HEALTH IS WEALTH. Because for them, being healthy is having a slim body. Well, who does not want to have one, right? But does it literally mean that when you have a slim body you already are healthy? 

So, if you are going to have a diet anytime soon then you better be aware of what is the real thing behind the diet. 

Three full-meals is better than 6 small meals

“Dieting is the only game where you win when you lose!” 

― Karl Lagerfeld

It was way back in the past that people say the three full-meals should be cut down into 6 small meals, which is not working at all. Let us say you will break down 2000 calories into 3 meals which would be around 600+ and 2000 calories into 6 meals will be 300+ calories, then what is the difference? Both styles are still ending with 2000 calories.

But, that was not what they explained before. They said when you choose to eat 6 times a day you will burn more calories than eating 3 times. Well, it is somehow true because when we eat, we burn calories and the more times we eat the more calories we burn. But for the past 30 years, no research was found out that eating more times a day will help you lose weight. In fact, it will just make you feel more unsatisfied and unhappy with what you eat.

When Canadian researchers said that there was no significant difference in weight loss when you break down your meals or not. Remember that it is not all about the food intakes you have. It is also about what you did to lose those calories that you have taken inside your body.

Eat Dinner if You Want

“Just think of all those women on the Titanic who said, 'No thank you' to the desert that night. And for what?!” 

― Erma Bombeck

Most people say that eating dinner is a sin when you are on a diet, which is totally WRONG! Eat dinner if you want to, never mind what those people say to you. It is not the time that matters the most but the amount of food intake you had during the entire day. Researchers found out that there is no significant difference between eating earlier before the night and eating later at night. 

Timing is not what matters, remember that. Researchers in the University of Oregon says that eating too many calories causes weight gain regardless of when you eat them. And yes, no matter when you eat the calories will still be the basis of your weight loss journey.

You will not become fat by eating at night. It will only happen if you OVEREAT at night. If you’re aware of how much you should be eating within any given day, you can place those calories in whatever meal works best for your body. You know yourself well, try not to cheat and make some alibis because after all, it is you cheating on yourself.

Go fasting if it works for you

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

Not eating during your diet is called STARVATION. Most people say it is not applicable to ALL. But, NO, it does for some who can.

There is a difference between withholding what your body needs and reprogramming your body. Sometimes it is what our body needs to do, controlling your hunger and recharge your body into what it is supposed to be. Do not get wrong with fasting at all. It is nothing crazy much more if it works well with you.

Yet, it should also be done correctly. Because the idea of going several hours without eating during daytime is totally the wrong approach. Fasting can actually help your body burn fat, recharge, and stay healthy. Cleanse diet is the end point of right fasting. In this way, you are getting rid of your body toxins, improve internal functions, and help you to age better.

What To Pack In Your Child’s Lunch Box

Almost majority of the parents, nowadays, is both working for the family. Everyone is almost busy all the time. And no one can attend to the child's simple needs, like preparing a good meal for their lunch boxes. Well, that is just them making sure they can provide their child's need in terms of financial one. 

TIME! It is all about time. If you are running into some other things and cannot prepare the lunch boxes of your child and you are just handing them cash to buy one in the cafeteria or canteen in the school then let me tell you, there is always time if you make one.

I know it will be too hassle or maybe you are not good in doing such thing. But there are simple and easy ways which you can juggle both being a parent and an employee at the same time.

If breakfast is the most important meal for the entire day then lunch is next to it. When a child is out in school any parent will keep on thinking what their child is eating, or whether their child has eaten. Normal for them to think that way. But there is always an option not to worry too much. The fact that they can let their child bring the food they need to eat is a simple way of relieving a mind's stress. But, still, no parent can assure that the packed lunch for their child goes right into their stomach and not in the trash bin or someone else's tummy. 

With that, let me give you some ideas of what you can pack for your child's lunch. Do not worry they are as easy as 1, 2, 3. 

Create Snack-size Portion out of Bulk Items

Snack-size items are always ideal to any child's eyes, but it does not mean that you should buy them in that way from the store. You can buy these snacks in bulk and portion them out at home. Make some time during Sundays and prepare these snacks for the whole week. In this way, you are saving both money and time. You can also assure that these foods will go directly to your little one's stomach because snack size items are cool-looking for their eyes. And by that, they are eating in a fun and healthy way.

By the way, if you do not know what these items will be you can check these options below:

• Fresh Fruits (apples, oranges, grapes, bananas) 
• Fresh Vegetables ( sliced carrots, tomatoes, lettuce, radish, pickles)
• Side Treats (cookies, small sized sandwich, mini burger)

You can also make a salad out of those fresh veggies. Just make sure you put their favorite dressings.

Give your child the options

 Sometimes being a parent means you need to loosen up the strict rules in the house. You need to make your child think that they also have a say in the house, well not to everything at any time, just sometimes. Bring them with you when you go to the grocery store and let them pick what they want to eat for the week. But, again, do not loosen the strings too much. Give them a smaller option list or maybe bring them to the part of the grocery where healthy products are placed. 

When your child has chosen what products they want to have for lunch then it is time for you to do the magic in the kitchen. Let us say they want some peanut butter sandwich then make one but do not serve them that sandwich all throughout the entire week. Because it will look like too boring for them to eat and they will go back in throwing or exchanging them to someone else's lunch. 

Here are some ideas you can try.

• Peanut Butter and Jelly Sandwich
• Fresh veggie salad with chicken
• If they want chips then make those chips as the breading of your Fried Chicken
• Fruit Shake with a lesser sugar
• Healthy Burger ( make a patty out of vegetables and meat)

Let your children help you out in the kitchen

Bringing them in the grocery is a good idea but letting them help you in the kitchen is the best one. Why? Well, simply because they will feel that they are part in making a meal which would lead them not to waste a single one. Do not be too cautious or over think too much just savor the moment of their happiness in the kitchen. Maybe you can let them mold the cookies or make their own sandwich or a wrap. 

Involve them to what you do sometimes and little by little they will appreciate those simple things in life. It is also a way of opening their minds that they too can help the chores in the house.

5 Post Workout Snacks You Really Should Not Be Having

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." -Ann Wigmore

Food is the fuel that heats up our body for us to become more productive and stronger every day. No food is harmful to any human being as long as it is in the right amount of each food. There are some foods which we, as human, cannot resist but to eat and eat again. Well, we are just simply answering the call of our cravings, right? But up to what certain point are we going to give in to our cravings? That question is just a matter of self-discipline.

Just like when you go to some workouts, you still need to observe proper actions before, during and after those sessions. One should also take note of what he or she will eat before and after workouts. Because, unlike ordinary days, food intake before and after a workout is much different. You cannot sweat all out and eat more than what you lose during your workout sessions. 

So with this, let me guide you to what snacks you should avoid eating right after your workout. Take note THESE ARE THE SNACKS THAT YOU SHOULD AVOID.

1.) Soda

"Your body needs to hydrate, and soda won’t do that for you,” says Stephanie Mansour, a weight-loss and lifestyle coach for women.

Rehydrating is the most important thing you need to do right after a workout. You lost some water in your body through the sweats that came out of your body. A refreshing drink is what you want. But never consider SODA because if you will then you are not rehydrating at all. And if you do such thing you might ruin the whole purpose of your workout.

Stephanie Mansour also added that “Plus, soda may make you bloated!” Feeling bloated after a few days of vacation or a not following your diet, do you want that? So stay away from SODA.

2.) Fast Foods 

The gym maybe is surrounded by all kinds of fast food chains but never ever put your feet any nearer to those place. Or maybe those stores ignites your cravings all this time, but still, NO and DO NOT. You are just from a workout which will lead you to your ultimate body goal and with just one order of meal everything will be ruined and damage, do you want that? 

3.) Candy

“This means you should be avoiding refined sugars found in candy,” -Karena Dawn and Katrina Hodgson of Tone It Up.

Not a single one is allowed so please take your hands off of that candy. This snack is a big NO after working out. The reason is that eating anything like candy will spike your energy and can cause a crash. Instead of having some handful candies with you try having a protein-packed smoothie. This will not only keep you satisfied until your next meal, it will also give you everything you need for your muscles and decrease the recovery time.

 4.) Sweetened or Sugary Drinks

"It’s slow to digest, and it reduces the fat burning effects of a high intensity or fat-burning workout as it adversely promotes fat storage.” -Natasha Forrest, a personal trainer at Crunch gyms

As you can observe number 1 list here is the soda then on the 3rd is the candy, would you still think what they have that you should not take right after your workout? SUGAR! Yes, it is all because of sugar. It is not that because sugar is bad or what. But right after your workout? NO, it should not be one of your options. So stay away from these products.

Juices—especially fruit punch—should be avoided at all costs because it contains high levels of fructose. You can still have these but not right after your workout. Remember you need to have the right food in order for your hard work in the gym pay off. Rehydrate is the key and sugary products will just cause you more dehydration.

5.) Sports Drink 

"The high sugar content in sports drinks make them unnecessary post-workout when your body doesn’t need the extra glucose running through your bloodstream,”                ---Annie Lawless.

You might get enticed by the commercial or the advertisements these sports drinks have, but NO it is not proper to take some right after your workout. If you think of those electrolytes will replenish your body and is the perfect drink for you then you are completely wrong. These sports drinks still contain sugar. And, again, too much sugar will not hydrate you but instead, it will just keep you dehydrated. 

“If you feel drained and in need of glucose replacement, reach for coconut water or a healthy smoothie. A syrupy sports drink will just cause your blood sugar to spike violently when you don’t need it.”- says Annie Lawless