Healthy Fitness Journey!

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Healthy Fitness Journey!.


Work Out Like A Warrior

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Quick, Healthy Breakfast Recipes | Men’s Health

Berry High-Protein Yogurt

With this recipe from Dr. Eades, you control the ingredients, the manufacturer doesn’t. And that means you can ensure it’s free of hard-to-avoid high-fructose corn syrup, while having nearly triple the protein of most ready-to-eat yogurts. (Greek yogurt is one of the most vertsatile foods in your fridge. Whip up one of these 9 Delicious Greek Yogurt Recipes.)

16 oz plain yogurt

2 cups fresh or frozen unsweetened mixed berries

4 scoops (about 80 g) vanilla or strawberry whey-protein powder

2 packets Splenda (optional)

Line a 2-cup mesh strainer with a paper coffee filter and place it over a mixing bowl. Fill the filter with the yogurt, cover with a clean cloth or waxed paper, and set the bowl (with strainer inside) in the refrigerator for several hours. Much of the liquid from the yogurt will drain into the bowl, resulting in thicker yogurt. In a blender, puree the berries along with the whey-protein powder and Splenda. Once the yogurt has drained, place it in a large bowl and stir in the berry puree.

Serve in 1-cup portions and store for up to 3 days. Makes 4 cups

Per cup: 198 calories, 23 g protein, 17 g carbohydrates (3 g fiber, 13 g sugar), 6 g fat (3 g saturated)

via Quick, Healthy Breakfast Recipes | Men’s Health.

Ab Exercises | Healthy Living…

The best ab exercises for strengthening your core include movements for both the upper and lower abdominals. By performing an ab workout on a regular basis, you can also increase the definition of your abdominal muscles. The actual number of exercises and repetitions to perform during each ab training workout depends on your own personal goals and level of fitness.

1. Crunches

This is one of the main exercises to use for both strengthening and defining your upper abdominal muscles. To perform crunches, lie down on the floor and bend your knees. Keep both feet flat on the floor at approximately shoulder width. Place your hands behind your head but do not use them to assist with the exercise. To begin the movement, lean up until the middle of your back is off of the floor.

Squeeze your ab muscles for a count of one, then lower yourself back down to the floor. Do three sets of at least 10 repetitions.

2. Side Crunches

Side crunches are an exercise to use for your oblique muscles, which are on the sides of your midsection. To perform the exercise, lie down on the floor on your right side. Slide your legs up on the floor slightly toward your chest so they are bent at the knees, then put your right hand on your left hip. Put your left hand behind your head but do not use it to help pull your body up during the exercise. To begin the side crunch movement, lean up and try to touch your left elbow to your left hip. Squeeze and hold your abs for a count of one, then lower yourself back down to the floor. Do 10 repetitions and then switch positions to work the other side. Try to do three sets of 10 repetitions for each side.

via Ab Exercises | Healthy Living….