Marti Schliep Nsca-Cpt

Don’t eat less food. Eat more healthy food.

Carbs that will help you lose weight. I’m not kidding!

Resistant starch is a special kind of carb that our bodies do not completely absorb. They pass through our digestive track unscathed. Among the many benefits, they are known to lower the blood glucose response and to improve gut health.

Green banana contains loads of resistant starch. Consider adding it to your smoothie for a healthy and filling breakfast! Other good sources of resistant starch are raw potato starch, plantain flour and green banana flour. Start by gradually adding them to your diet.

Are you getting enough rest?

When you lift weights, you’re essentially tearing muscle fibers. Your immune system repairs and helps grow these muscles when you are resting. Not getting enough rest could be one of the reasons why you are not getting better.

Small sustainable change is better than temporary drastic change

With that in mind, who’s ready to take on this easy 30-day challenge that will have a big impact on your life?

THE CHALLENGE - Don’t eat 2 consecutive unhealthy meals for the next 30 days.

Sounds easy! Are you in?

This does not mean that every other meal should be unhealthy. Don't read between the lines. :-)

Suck it up and one day you won’t have to suck it in.

Holiday Superfood - Brussels Sprouts

Three delicious reasons to eat more Brussels sprouts:
1. Anti-Cancer
2. Low in fat and sodium
3. Great source of Vitamin C

How to prepare Brussels sprouts:
1. Roast them in the oven. When you’re done, sprinkle the veggies with parmesan cheese.
2. Sauté Brussels sprouts in olive oil. Then sprinkle with sea salt, pepper, and lemon juice.

Enjoy!

Blah Blah Blah - NO EXCUSES.

Should I incorporate HIIT into my workout routine?

HIIT is a form of exercise in which you alternate between very intense anaerobic periods and slower recovery periods. It is a great way to get a short and efficient workout, but HIIT can be really strenuous.

It may be time to add HIIT into your workout regimen if:

You are already in good health and exercise regularly.
Your goal is to lose fat, preserve muscle and/or improve your conditioning.
You recover quickly from intense exercise.

Are you ready for HIIT?

A moment on the lips, forever on the hips

Don’t Be Greedy With Your Health Goals

When you’re making a lifestyle change, it is very easy to get carried away and commit to too many goals. This, however, adds stress to our lives, and increases the likelihood of not following through.

Consequently, try committing to a small measurable goal. Then, once you achieve this goal and make it a habit, add another small goal to your list.

The female body reacts to progressive overload in a similar way to the male body. Adding weights to your training will give you better (and faster) results and it won’t make you bulky!

Should you eat high-protein snacks before bed?

If you are resistance training, eating protein before bed will definitely boost your gains.

Make sure to eat proteins like casein, which are slow to digest. Slowly digestible proteins will nourish your muscles for longer periods of time. Here are 4 great bedtime snacks that are high in protein:

Cottage Cheese
Casein Protein Shakes
Greek Yoghurt
Natural Peanut Butter