Chocolate. We all love chocolate. Chocolate comes in all flavours, shapes, and sizes. One may think that chocolate is a hard no when it comes to maintaining a healthy diet and fitness goals, but to be the bearer of good news — this recipe is ideal for a post-workout snack!
What happens when you mix bulgur, beans, tomatoes, pine nuts, and olive oil together? You get a beautiful fresh Mediterranean bulgur salad that whether if its health or taste, it does not get any better than this. Dive into this recipe with us!
There is often so much emphasis on the active part of training that sometimes the rest and the recovery is cast aside. In order to achieve one’s potential during the active phase of training, one must be attentive to the physical and mental needs for the rest and recovery stage. Physical and mental performance can be enhanced with planned recovery time and self-care. We often schedule our workouts into out weekly plan, but neglect to plan for the recovery which is part of your fitness program. Sleep is the main recovery strategy and is essential for both the physiological adaptation as well as to the consolidation of skill development. It is important to training recovery because we release human growth hormone during Stage 3 and 4 that repairs the muscle that has been purposely damaged during training. Increased duration or quality of sleep can result in overall athletic performance for non-athletes and athletes. Often nutritional changes and a regular routine can provide highly beneficial results to getting a better sleep.
An increasingly common recovery technique is foam rolling – Studies show that proper foam rolling techniques can lessen decrements in muscle performance caused by DOMS (delayed onset muscle soreness). Acutely foam rolling can increase flexibility and reduce muscle soreness and does not hinder performance. It can work by improving overall circulation. (arterial function, vascular endothelial function), and improves parasympathetic activity. For most individuals foam rolling can have a positive effect to reduce muscle soreness, increase flexibility and range of motion before, during or after a workout. Facilitated stretching, assisted stretches, yoga and massage techniques are other ways to allow muscles to release tension and allow more overall mobility, flexibility, increased blood flow. These techniques also encourage mental relaxation, which is a component of the recovery process.
The body adapts best when it is given the best opportunity to do so
Traditionally, Tabbouleh is made with couscous (a cracked wheat). It is a Levantine vegetarian salad made of mostly finely chopped parsley with tomatoes, mint, onion, bulgur, and seasoned with olive oil and lemon juice. In this variation, we’ll be substituting couscous with quinoa which is a great alternative.
A disorganized gym bag, can easily become an excuse to skip out on your workout routine. The thought of packing all you need for a gym session might be discouraging. So here is a guide to keep your gym bag free of clutter and easy to pack and unpack.
We recommend the two bag approach – having two bags for the gym.
The first bag should contain established content that doesn’t change. Such as your toiletry bag, earphones and any other must need equipment you use like skipping rope. If you drive to the gym, keep this back in the trunk of your car, or if you go to the gym during lunch break, leave it at work. This way the bag is ready and prepared for when you need to go. In your toiletry bag, keep duplicates of products you use daily such as deodorant and moisturizer.
However, for make-up,stick to one set, without duplicating as makeup tends to have a shorter shelf life than toiletries.
The second, smaller, bag should contain everything that is for that one work out only. Items such as water bottle, sweat towel and shower towel,change of clothes and gym clothes. After workout, it is easy to take out clean clothes, have a well-deserved shower and put sweaty clothes back in the bag – ready to take home and get washed. The smaller bag could live in the larger bag if there is space.
To keep your bag clutter free – use the second bag to take home any empty items that you need to replace as a prompt to take a new one to the gym. For example, if your deodorant runs out, put the empty packaging in your second bag so when you get home you can grab a new one and replace it.
The beauty of this two bag approach is not lugging all your gym stuff around, and making unpacking at the end of the day unbearable. To help you shift your behavior, treat yourself to two bags that inspire you to hit the gym and work up a sweat.