Just a space to collect advice on my journey to fitter me.

None of the pictures or posts belong to me unless otherwise stated.
Reblogged from wakeuphealthy  4,577 notes

raggedyshan:

Raw Protein Guacamole & Salsa Stuffed Tomatoes…

Ingredients:

  • 3 Medium Tomatoes
  • Hemp Seeds (to garnish & add additional protein)

Protein Guacamole:

  • 1 Ripe Avocado
  • 1 tbsp Raw Protein Powder (plain unflavoured)
  • 1 tbsp Olive Oil (cold press)
  • 2 tsp Ground Cumin
  • 2 tsp Apple Cider Vinegar
  • 1 Pinch Celtic Sea Salt
  • 1 Pinch Ground Black Pepper

Green Salsa Topping:

  • 1/4 Red Onion (diced)
  • 1/4 Green Capsicum (diced)
  • 1 heaped Tbsp Black Spanish Olives (diced)
  • 1 Sprig of Spring Onion (finely chopped)
  • 1 Tbsp Cilantro (finely chopped)
  • 1 pinch of Smoked Paprika
  • Juice of half one lime

Instructions:

  1. Cut tomatoes in half, and scoop out centres
  2. In a food processor add all your guacamole ingredients and blitz until smooth and creamy
  3. Prepare all your salsa ingredients in a mixing bowl, and mix when finished
  4. With a spoon divide the guacamole into the 6 tomatoes halves and fill
  5. Top guacamole filled tomato’s with your salsa until all are evenly dispersed
  6. Lastly sprinkle with hemp seeds to garnish

These are a GREAT Quick bite, fresh packed lunch, or even just an afternoon snack. They are great to look at, and so tasty! I’m always trying to amp up my protein as I eat a lot of raw foods. The protein guacamole is such a great way to do that, yet stay clean and green! I hope you enjoy these as much as I did!

Reblogged from nutrify  33 notes
nutrify:

Two year long case study demonstrating an increase in arch height from running in minimalist shoes.
The debate is ongoing as to the use of minimalist shoes and running barefoot. Few studies have been done and there are so many variables to control which makes these existing studies practically irrelevant. To see the true effects of what happens to our foot by removing the external support from a traditional motion control running shoe, it takes time. Years actually. I would like to share an example of a runner who had abandoned her rigid orthotics and motion control ASICS running shoes and began wearing minimalist shoes. The New Balance Minimus with a zero drop to be exact.
She was 34 two and a half years ago and had flexible flat feet, a valgus position of the calcaneus ( the heel bone angles inward when observing from behind), and a valgus knee deformity (knock knees). Her symptoms consisted of knee pain as well as frequent lower back pain. She was wearing custom rigid orthotics which were implemented to realign her arch and heel bone. We had her follow my transition protocol of removing the orthotics for the first part of a run and then replacing them for the remainder… I advise using the 10% rule. Each week mileage is increased wearing the minimalist shoe by 10%. Again, the new shoe is worn first and the run is completed in the traditional shoe. This can sometimes take up to 6-8 weeks or more depending on the level of running a person is doing before the complete transition is made.
Of course what I am about to share is anecdotal. I realize that. However, this is a two year example of the changes that can occur to an adults foot that results from strengthening the postural muscles of the foot, specifically the abdcutor hallucis muscle. This is not the direct result of simply wearing a minimalist shoe. This is the result of what happens when you stress the foot and let it work the way it was intended to and become stronger. It has not relied on external support and adapted to the stresses placed upon it. The studies that are currently being published share weeks or sometimes a few months of results. This is a 2 year example. My colleagues and I are also submitting for publication a 6 month study that will show objective results of a similar finding. Let’s see what happens to the foot when you do not rely on orthotics and motion control shoes.
(miss sierrafitarchive found this study, thank you!)

nutrify:

Two year long case study demonstrating an increase in arch height from running in minimalist shoes.

The debate is ongoing as to the use of minimalist shoes and running barefoot. Few studies have been done and there are so many variables to control which makes these existing studies practically irrelevant. To see the true effects of what happens to our foot by removing the external support from a traditional motion control running shoe, it takes time. Years actually. I would like to share an example of a runner who had abandoned her rigid orthotics and motion control ASICS running shoes and began wearing minimalist shoes. The New Balance Minimus with a zero drop to be exact.

She was 34 two and a half years ago and had flexible flat feet, a valgus position of the calcaneus ( the heel bone angles inward when observing from behind), and a valgus knee deformity (knock knees). Her symptoms consisted of knee pain as well as frequent lower back pain. She was wearing custom rigid orthotics which were implemented to realign her arch and heel bone. We had her follow my transition protocol of removing the orthotics for the first part of a run and then replacing them for the remainder… I advise using the 10% rule. Each week mileage is increased wearing the minimalist shoe by 10%. Again, the new shoe is worn first and the run is completed in the traditional shoe. This can sometimes take up to 6-8 weeks or more depending on the level of running a person is doing before the complete transition is made.

Of course what I am about to share is anecdotal. I realize that. However, this is a two year example of the changes that can occur to an adults foot that results from strengthening the postural muscles of the foot, specifically the abdcutor hallucis muscle. This is not the direct result of simply wearing a minimalist shoe. This is the result of what happens when you stress the foot and let it work the way it was intended to and become stronger. It has not relied on external support and adapted to the stresses placed upon it. The studies that are currently being published share weeks or sometimes a few months of results. This is a 2 year example. My colleagues and I are also submitting for publication a 6 month study that will show objective results of a similar finding. Let’s see what happens to the foot when you do not rely on orthotics and motion control shoes.

(miss sierrafitarchive found this study, thank you!)

Reblogged from motiveweight  1,076 notes

gymra:

 Do each move for a minute. Repeat twice more.

1- Sit on the mat with knees bent, your arms behind you, elbows bent and palms facing forward. Place a dumbbell between your feet (you can do this move without a dumbbell as well) and lift your legs up and down, keeping your knees bent as you bring your legs down. Keep your abs tight and your head and neck in neutral position. WORKS ABS, CORE, QUADS

2- Get on all fours with a dumbbell in one hand. Bring your knee to your elbow, then extend both your leg and arm simultaneously. Keep your back straight and your abs tight. Do for one min, then switch sides. WORKS ABS, CORE, BACK, GLUTES, OBLIQUES, SHOULDERS

3- Sit on the mat with your knees bent and dumbbells in your hands with elbows bent at your sides, palms facing each other. Press your arms up as high as you can and at the same time, extend your legs out to each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, QUADS, SHOULDERS

4- Get into table top position with dumbbells in your hands, palms facing out. Thrust your body up from the hips. Tighten your abs & squeeze your glutes as you come up. Come down without touching the ground. WORKS ABS, CORE, GLUTES

http://gymra.com/free-trial