Tag: weightloss

Knowing When to “Take a Day”

Live to Fight Another Day

The title is not a dead giveaway today so let me get right to the point. If you are currently following a specific training routine and are feeling very fatigued, sore, or tired. Almost to the point of you might accidentally injure yourself if you continue on, please utilize some wisdom and take an extra day to let your body heal. For example, I had a client today mention that he was supposed to be performing a 5×5 routine on his standing military press, but his shoulders are sore and he is still “feeling it” from his last training session. Feeling it, meaning he still feels sore and tight in those areas. So I advised him to skip out on the 5×5 for the day and lighten the weight up and perform 3 relatively easy sets of 10 reps. Gets the blood flowing to the area and will set him up for better recovery going into his next workout. After explaining this I finished my discussion with “live to fight another day”, which was the easiest way to look at it. Occasionally, you have to be able to listen to your body. I commend all of you out there that have the discipline to follow your routine to the letter, but you need to be able to identify when it may be a good time to throw in an easier session, to ensure you do not over do it and accidentally cause an injury. With more time and experience in the gym you will learn your bodies’ own limits and how much you can push on. In my opinion understanding this concept is almost as important as having the initial drive to get results in the first place. I can not tell you how many people I know that have been all in initially on their new program they started, and then 5 weeks into it strain a muscle that sets them back a few weeks. So when they do come back it is like starting from day one again. So remember, if you know you are not 100%, there is nothing wrong with living to fight another day.

deadlift split routine

Keto Bacon Cheddar Breakfast Muffins

Check out these bacon cheddar breakfast muffins. Here is the approximate nutrition breakdown per muffin.

Per 1 Muffin

Calories 200

Fat 15g

Carbs 4g

Protein 15g

Recipe (Ingredients)

  • 2 ½ cups finely ground almond flour
  • ¼ teaspoon baking powder
  • ½ teaspoon baking soda
  • 1/4 teaspoon salt
  • ¼ cup unsalted butter, melted and cooled to room temperature
  • 3/4 cup heavy cream
  • 1 egg
  • 4 pieces cooked bacon, crumbled
  • 3 ounces cheddar cheese, cut into small squares

Instructions

  • Heat your oven to 375 °F/190 ºC and line a muffin pan with 12 liners, or use a silicone muffin pan.
  • In a medium bowl, whisk together almond flour, baking powder, baking soda and salt.
  • In a large bowl, whisk together butter, heavy cream and egg until smooth. Stir in the bacon and cheddar.
  • Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be very thick.
  • Spoon the batter into the muffin tin, filling the cups almost to the top.
  • Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes.
  • Presto!

To keep these bad boys as fresh as possible be sure to store them in the fridge after they are finished and simply re-heat them in the microwave.

 

 

 

 

 

Low Carb/Keto Donuts!

I found this low carb donut recipe the other day and had to pass along the recipe to those of you who may have a bad sweet tooth like me. This allows you that slight pleasure so you stick to your meal plan as much as possible. These will definitely be 100X better than going to your local shop and getting the real deal. Here is the recipe below. Give them a shot. Enjoy!

Keto Donuts!

EQUIPMENT NEEDED

  • Silicone Donut Pan

INGREDIENTS

  • 2 ½ cups finely ground almond flour (280 g)
  • ¼ teaspoon baking powder (1.25 ml)
  • ½ teaspoon baking soda (2.5 ml)
  • ¼ teaspoon salt (1.25 ml)
  • 2 eggs, separated
  • ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
  • 3/4 cup heavy cream (180 ml)
  • ½ teaspoon vanilla extract (2.5 ml)
  • ½ teaspoon liquid stevia (2.5 ml) (or your favorite sweetener)

INSTRUCTIONS

  • Heat oven to 375° F/190 ºC
  • Lightly butter/grease the donut pan.
  • Whisk together almond flour, baking powder, baking soda and salt. Set aside.
  • Using an electric mixer, whisk egg whites until stiff peaks form.
  • In a large bowl, whisk together egg yolks, butter, heavy cream, vanilla extract, and stevia (or other sweetener) until smooth.
  • Gently fold the egg whites into the egg yolk mixture.
  • Gently fold the dry ingredients and the egg yolk mixture together.
  • Spoon the thick batter into the donut pan, using ¼ cup to 1/3 cup of batter for each donut.
  • Bake until the donuts are lightly browned on top and a toothpick inserted into a donut comes out clean, approximately 15 minutes. Allow donuts cool for approximately 10 minutes in the pan before removing. Continue cooling the donuts on a wire rack.
  • Serve plain, or drizzle with melted dark chocolate for added flavor and nutrition benefits.

keto donuts