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single-arm-suspended row

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single-arm-suspended row

How to Perform a Single-Arm Suspended Row

single-arm

Suspended Row

The set up for this exercise will be the same as the suspended row but now we are increasing the intensity by only using one arm. For this exercise cross your non-working arm behind your back or across your chest. This will help to keep the shoulders square. This is an advanced pulling and rotary stability exercise and should be attempted once a base line of grip and pulling strength as well as trunk stability is established. A common mistake for this movement is to let the non-working arm or that side of the body sag or drop from the neutral, straight stance. Maintain a rigid stance and be sure to brace your core for the duration of the exercise.  

Avocado Egg Toast

Avocado Egg Toast: Bringing a Morning Kick To Your Pace

Avocado Egg toast:
Here is a quick and simple meal that will have you starting your morning off with a kick to super-charge your day.

What you need:

1 slice sprouted wheat bread

1/2 half of an avocado,

 hard-boiled egg and some seasoning.

How to:

To prepare this breakfast toast your bread, slice your egg, and cut your avocado in half. Scoop out the avocado and gently smash onto the toast. Layer onto your sliced egg. Sprinkle some salt and pepper to taste and lastly, drizzle some sriracha sauce on top and enjoy! 
Macros ( given in grams)
Protein: 12.5
Fat: 17.5 
Carbs: 22.5
Calories: 235

perfect hard boiled egg

Boiling Point: The Perfect Hard Boiled Egg

Eggs are one of the most nutrient dense food sources on the planet.  Here are half a dozen reasons why you should be eating them.

1 Eggs score high on the Satiety Index. A scoring measurement for foods that induce the feeling of fullness which reduces overall caloric intake and promotes weight loss.

2 Eggs increase your HDL High-Density Lipoprotein is known as the “good” cholesterol. Higher levels of HDL can lower the risk of heart disease, stroke, and other health-related issues.

3 Eggs are a great source of Choline. Choline is a macronutrient that’s important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism.

4 Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

5 Eggs contain all the essential amino acids that humans need.

6 Egg yolks contain high levels of both Lutein and Zeaxanthin. These antioxidants are very important for eye health and can help prevent macular degeneration and cataracts.

Eggs contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc all packed into a modest 77 calories, 6 grams of protein and 5 grams of healthy fat.

best way to cook and peel   Hard Boiled eggS

This might seem like an obvious thing to some people but peeling hard boil eggs does give some people trouble. Hard boil eggs are a staple in my diet so after some failed attempts of peeling eggs I started using this technique.

To start put your raw eggs in a sauce pan with cold water, add a dash of salt and a swig (about a quarter cup) of apple cider vinegar. Turn your stove to high and let the eggs come to a boil.  I usually let the eggs boil for a good 2 minutes. Then remove the pan from heat, put a lid on and let them continue to cook for 13 minutes. After the time is up drain the hot water and then fill the pan with cold water and two trays of ice. Let the eggs chill for about a half hour and then put them in the fridge and wait to be enjoyed.

Macros Know your Nutrition

Macros: Breaking it down

Know Your Nutrition 

There is a lot of information to be covered when it comes to the topic of healthy eating, nutrition, label reading, meal prepping etc. I will try to keep this short and sweet while hitting some of the bigger points. There will be more information to follow that will be more detailed about specific topics. One of the most important things to understand about healthy eating would be reading your nutrition labels and understanding what you’re reading. There are a few things I look for when reading a product. The first major thing to look at on your label would be the macro content. But before getting into the label reading part we must define what a macronutrient is.

What is a Macronutrient?

The definition of a macronutrient is an essential nutrient that has a large minimal daily requirement including protein, fats, and carbohydrates. Water also has a large daily requirement for our bodies to work properly. Macronutrients provide our bodies with the fuel it needs to properly function. For example, our body needs protein to rebuild broken down muscle after a workout. So you might be asking yourself “How many grams of protein/carbs/or fat do I need to eat every day?” Depending on your health goals, these numbers will fluctuate. However, a good rule of thumb is this: carbohydrates should make up 45-65% of your diet, you should be consuming around 20-35% of fat each day, and roughly 10-35% of protein daily. All of these macros can be broken down further. There are many levels to nutrition and health information so this will be a quick introduction with multiple chapters to come.

Carbohydrates

Carbs will be broken down into a complex carb or a simple carb. Carbohydrates are made up of sugars, so a complex carb has a more “complex” chain of sugars at least 3 or more and also takes longer to digest, simple sugars are 2 or fewer sugars combined and are absorbed into your body almost immediately . Complex carbs are composed of a specific type of sugar called polysaccharides while simple carbs are composed of glucose, sucrose, galatcose, fructose, and or maltose to name a few. Not all sugar should be created equal but that can be for discussion another time. So when it comes time to eat a meal pick foods that are made up of complex carbohydrates. Complex carbs can be brown rice, whole grain bread, or even vegetables like spinach or kale. Since complex carbohydrates take longer for your body to absorb and digest this is a good indicator that a food is high or higher in fiber.

Fiber

Fiber is important to our diets for many reasons. One reason fiber is good is because it helps us stay satiated longer. A simple carb is something like white bread, taco shells, soda pop, candy, and even fruit juice. Fat can be broken down into good fats and bad fats to be explained in the simplest way. Good fats: cashews, avocado, coconut oil, bad fats: margarine, cheese, bacon just to name a few. Avoid or eat sparingly saturated fat and or trans-fat. Foods that are high in saturated fat and trans-fat play a role in cholesterol, moreover having high LDL (bad cholesterol) which can cause heart disease. It is still important to have fats in your diet because your body will breakdown the fat into energy. Lastly, we will breakdown protein.

Protein

Protein comes in many forms just like carbs and fats. Protein is made from amino acids, 20 to be exact. These amino acids aid the body in numerous tasks. Without protein and amino acids our bodies cannot function properly. Of the 20 amino acids there are 9 that are considered essential to us because our body is not able to formulate them. We must ingest different sources of protein in order to obtain all of the amino acids. Rule of thumb is to eat lean protein. Some examples of lean protein would be: boneless skinless chicken breast, ground turkey, quinoa, buckwheat, and tofu. The last thing I want to touch base on here is micronutrients. Micronutrients are the minerals and vitamins our bodies need. Although micronutrients are not as important as macros they still play an importance in a healthy lifestyle. Not consuming enough of some micronutrients can have major health consequences. This is particularly true for younger children and women.

suspended reverse crunch

How to Perform a Suspended Reverse Crunch

The Suspended Reverse Crunch is an abdominal flexion progression in which the feet are placed in the D-shaped foot cradle of the Jungle Gym XT Suspension Trainer with your heals facing the handles and your forearms in contact with the floor. This is a suspended bodyweight variant to the floor reverse crunch.  This crunch progression is performed in a plank/push-up ready position, unlike a traditional floor reverse crunch, which is in a supine position on a stable floor.   Adjust yourself so that the suspension handles are directly below the anchor of the attachment. how to perform a Suspended Reverse Crunch......

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suspended side plank

How to Perform a Suspended Side Plank

The Suspended Side Plank is an unstable plank progression in which the feet are placed in the D-shaped foot cradle of the Jungle Gym XT Suspension Trainer.  This is an advanced exercise for improving lateral strength and stability in the torso. how to perform a suspended Side Plank(forearm) Initiate the exercise on your side by positioning your elbow directly under your shoulder and placing your free hand on your hip. Foot placement is staggered (top leg in front of the bottom leg). Position yourself so that the handles are directly below the anchor of the attachment.  Extend your hip away from......

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suspended abdominal pike

How to Perform a Suspended Abdominal Pike

the suspended Abdominal Pike The Suspended Abdominal Pike is an unstable stability progression in which the feet are elevated in the Jungle Gym XT suspension trainer. Secure your feet in the D-shaped foot cradles of the Jungle Gym XT with your heals facing the handles. Position yourself so that the handles are directly below the anchor of the attachment. Start in a suspended front plank position with your elbows directly under your shoulders. For more info on set-up see suspended front plank (forearm). how to perform the suspended Abdominal Pike (forearm) Initiate the exercise by extending your knees away from the ground, forming......

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