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Fit 226: Training Myths, Snacks, Realistic Time: In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management!   NUTRITION Here's few high protein, healthy snacks that will have you saying: “I didn't

Fit 226: Training Myths, Snacks, Realistic Time: In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management!   NUTRITION Here's few high protein, healthy snacks that will have you saying: “I didn't

DeFit Girl Guide Podcast


Fit 226: Training Myths, Snacks, Realistic Time: In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management!   NUTRITION Here's few high protein, healthy snacks that will have you saying: “I didn't

DeFit Girl Guide Podcast

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Longueur:
20 minutes
Sortie:
May 16, 2019
Format:
Épisode du podcast

Description

In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management! NUTRITIONHere's few high protein, healthy snacks that will have you saying:“I didn't know that was an option!” Lentils I know you’re thinking: “Lentils?!” Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this recipe for lentil tabbouleh or this simple veggie and lentil mix.  Easy Oatmeal Raisin CookiesA quick and easy sweet snack recipe that's still healthy!  In a microwave-safe bowl (or large mug):  mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!Chocolate MilkDid you know that chocolate milk is actually a great source of high-quality protein?!(especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!Single-serve cottage cheeseGreek yogurt may have some high protein versions, but a single-serving container of nonfat cottage cheese has 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.) Hard boiled eggAlthough eggs used to be considered a nutritional no-no due to their high cholesterol content, we know better than that today!  Most nutritionists now agree that eggs are a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hard boiled eggs in packages of two, so they're a snap to snatch up when traveling. Protein: 6 grams per egg! TRAININGHere's a few training myths that sound like they might be true, but aren't completely accurate!Myth #1: You need a Swiss Ball to build a stronger chest and shoulders.If your goal is strength and size you'll want to focus on good old fashioned bench exercises and presses in particular like chest press and shoulder press. You can get strength gains from a Stability Ballchest workout, but not as much as you would on a stable surface. The Stability Ball is great for variety, to work the chest and core simultaneously and help train some of the stabilizer muscles of the shoulder. Of course, when training chest on the Stability Ball, you 'll use less weight than on a bench, but you get t hose added benefits. That's why this myth has a tinge of truth, the Stability Ball is a great way to mix up (or cycle thru) your training, avoid boredom and train your chest and shoulders differently. It's always good to focus on bench versions for strength. For ab training don't expect your chest exercises to do it all. You'll get some action, but you'll still want to do your Stability Ball crunches to create the nice line of abdominals.Bottom line: mix it up, it's all good!Myth #2: Always work out with free weights.Free weights are certainly king of exercise, but occasionally,  machines can build muscle better.  For example, you may need to isolate specific muscles after an injury, or if your stabilizer muscles are too weak to perform a certain exercise, or if you are just too inexperienced to perform a free weight exercise and need help reinforcing the proper form. The majority of your training should be with free weights. Why? Because they allow a greater r
Sortie:
May 16, 2019
Format:
Épisode du podcast