Myth Buster

Myth Buster: Chocolate milk for Recovery

Flickr_-_cyclonebill_-_Cocio_(1)Drinking a glass of chocolate milk after a workout has become one of those controversial subjects that no one can seem to agree on. You are either all for it, or totally against it. Multiple research studies have been conducted. Many have come back saying that a glass of chocolate milk contains the perfect ratio of protein and carbohydrates that will ultimately increase your recovery time. (Post workout recovery is to allow your body to replenish the sugar that is stored in your muscles, and start muscle rebuilding so that your body is fully prepared for the next workout). That alone is enough for people to start chugging back a tall glass of chocolate milk after their workout. I however cannot disagree with that more…
Of course there are plenty of evidence that chocolate milk serves a variety of functions for your body. But chocolate milk contains both natural and added sugars. I truly believe that chocolate milk contains too many calories and too much sugar. In fact the average sized glass of milk (1 cup) has approximately six teaspoons of sugar. Most people exercise to lose weight and be healthy. By drinking a glass of milk after a workout, you are consuming the calories you just burned off, erasing all the hard work you just put in. Unless you are a professional athlete or a marathon runner where you are seeing yourself train all day everyday, chocolate milk wont help you, in the long run it will hurt you. All you need is some water and a healthy snack, and I promise you your body will still recover in a sufficient amount of time.

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Workout songs of the week

Workout Songs of the Week

illustration of music background in doodle style

Adam Lambert – Sure Fire Winners

https://www.youtube.com/watch?v=tE58fU1yrdQ

Jess Glynne – Hold My Hand

https://www.youtube.com/watch?v=cLyUcAUMmMY

Nick Jonas – Levels

https://www.youtube.com/watch?v=taViGR5VT1U

Michael Jackson – They Don’t Care About Us

https://www.youtube.com/watch?v=t1pqi8vjTLY

Kelly Clarkson – Heartbeat Song

https://www.youtube.com/watch?v=d4_6N-k5VS4

Recipes

Recipe of the Week: Chicken Fingers with a Honey Dijon sauce

chickenRecipe adapted From NatashasKitchen.

Ingredients for Chicken:

3 Chicken Breasts

1/3 Cup Dijon Mustard

1/3 Cup Mayo

2 Cups Bread Crumbs

Ingredients for Honey Mustard Sauce:

1/3 Cup Dijon Mustard

1/3 Cup Honey

1/3 Cup Mayo

Instructions for Chicken Strips:

  1. Preheat oven to 450 degrees. In a Bowl mix 1/3 Cup Dijon mustard with 1/3 cup mayo. Set aside.
  2. Place bread crumbs into a bowl, and cut chicken beast into 1- inch strips.
  3. Place chicken into the marinade and evenly coat all the chicken strips.
  4. Transfer chicken into the bowl with bread crumbs, rolling each in the bread crumbs to get them each evenly coated. And place on a lined baking sheet.
  5. Bake for 20 minutes or until chicken is fully cooked and golden brown.

Instructions for Honey Mustard Sauce:

  1. In a bowl mix 1/3 cup of Dijon mustard, 1/3 cup of honey and mix well. Refrigerate until you are ready to serve it.
Myth Buster

Myth Buster : Does sweat determine if you had a good workout?

Does sweating more during a workout mean you’ve burned more calories or had a hard fat burning workout?

NO! Your body produces sweat when it is trying to cool down its core temperature. The more sweat, the hotter your core temperature, by no means does it gage whether or not you had a decent workout. In fact the more fit you are, the less likely you are to sweat as much. This is because your body has conditioned itself to exercise. Therefore, it takes higher intensity exercises to heat your core temperature to create sweat.

Workout songs of the week

Workout Songs of the Week

illustration of music background in doodle style

Demi Lovato – Confident

https://www.youtube.com/watch?v=cwLRQn61oUY

Sheppard – Geronimo

https://www.youtube.com/watch?v=UL_EXAyGCkw

A.R. Rahman, The Pussycat Dolls – Jai Ho (You Are My Destiny)

https://www.youtube.com/watch?v=Yc5OyXmHD0w

Paramore: Ain’t It Fun

https://www.youtube.com/watch?v=EFEmTsfFL5A

P!nk – Raise Your Glass

https://www.youtube.com/watch?v=XjVNlG5cZyQ

Recipes

Recipe of the Week: Chickpea, Feta and Parsley Salad

chickpea

Ingredients:

2 cans of Chickpeas

1 Red Onion Diced

4 springs of Green Onion Chopped

1 Cup chopped Parsley

5 ounces of Feta Cheese

1 Lemon

Red hot pepper flakes

Olive oil

Salt and Pepper

Instructions:

  1. Drizzle Olive oil into a non-stick pan. Over low heat cook the red onion until golden. Add in a pinch of the red pepper flakes. Remove from heat and set aside until it is completely cooled.
  2. Rinse Chickpeas and drain into a salad bowl. Add the Green onion, chopped Parsley, Crumbled Feta, and the juice of 1 lemon. Season with Salt and Pepper.
  3. When onions are completely cooled add to the salad and mix well.
Myth Buster

Myth Buster: Crunches for a Six Pack

Illu_trunk_musclesSo many people believe you can spot reduced fat or “target” fat loss by doing a specific exercise. The most common “crunches will give me abs.” unfortunately, this is just not true. You cannot target a specific area for fat loss. Don’t get me wrong, crunches is great for strengthening areas in your core; however, they are not a cure for turning soft abdominals into toned muscles. There are many different variables that contribute to this.

Your core is not just your abs. It is also your glutes, hips and lower back. Crunches do not reach those areas. Crunches focus on your rectus abdominus (the top part of your abdomen). Only working on the top part of your abs makes your oblique’s (the sides of your abdomen) Transverse abdominis (the muscle that runs horizontally across your abdomen) and your lower abs to fall behind and still remain weak. Toned abs means working all those muscles, through a series of exercises.

Doing a series of different abdominal exercises still won’t give you the toned look you are after. Although you will be toning your abs, you still need to burn the fat sitting on top of your abdominal muscles in order to see them. It is very important to combine your resistance training with cardio and a healthy diet in order to help you achieve that. If you do all those things, and give it some time, you will eventually start seeing the changes you were looking for!