Zucchini, grated on a cheese grater Red Onion. Sliced
Kale, chopped
Basil, sliced
Sun dried tomatoes, chopped, set-aside Almond Cheese, shredded or sliced Eggs
Salt, pepper, paprika (optional), to taste
Serves: 6
Prep Time: 15 minutes Cook Time: 25 minutes
Ingredients:
2
2/3-1
3 Handfuls 1⁄4 Cup
1⁄4 Cup
1⁄2 Cup
12
Directions:
**Pre-heat oven to 450 if you decide to finish cooking the eggs in the oven. See directions below.
Grate zucchinis on a cheese grater or slice them in 1⁄2 moons. Slice onion. Chop kale. Slice basil and set aside. Slice cheese unless pre-grated.
In a separate bowl, whisk the eggs, basil and cheese.
Sauté all the veggies and add balsamic vinegar. Season with salt, pepper and paprika. Once cooked, combine the veggies into the egg mix. Lower flame to a low-medium heat, spray/grease pan and add veggie/egg mixture.
**There are 2 ways to finish cooking the fritatta:
1. Cover pan with a lid and cook until eggs are firm.
2. Preheat oven to 450 and cook for 20 minutes or until eggs are firm
Enjoy with some avocado, salsa or Dijon Mustard.
Lauren Haas is Holistic Nutritionist. She is an AADP Board Certified Holistic Health Practitioner, C.N.C, C.N.H.P, Certified Holistic Nutrition and Lifestyle Coach. Visit her and get more great recipes at www.haasholistic.com
Stability weight training with the MostFit™ SYN Rings promotes core stabilization, explosive muscle engagement, and athletic development, helping you to improve your overall fitness. SYN Rings stability chest press w/ 3 second hold is a unique and effective way to train your chest muscles and shoulder stability. The instability created by the three dimensions of movement produced by the SYN Rings forces the user to stabilize the shoulders and engage the core that much more. Using the SYN Rings to perform this chest press can also highlight imbalances on either side of the body and promote better balance and form.
Start on the bench, with your hands in a standard, comfortable, chest press position. Remove the bar from the rack and stabilize as best as possible. Bend at the elbows and lower the bar to just above the chest, hold this position for 3 seconds, raise the bar half way up and hold for another 3 seconds, finally extend completely and hold for another 3 seconds. Be sure to stabilize the bar and SYN Rings as best as you can before repeating the exercise.
Consult a physician before performing this or any exercise program. You as the user are responsible independently for use of any fitness programs or equipment and assume the risks of any resulting injury.
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In this blog from @ScottYork, Scott explains the history and efficacy of sledgehammer training, and also offers training tips with videos and exercises to try. He is also the author of The Sledgehammer Training Manual, and is offering it at a discounted price!
The MostFit Core Hammer is a tireless sledgehammer that weighs 8-lbs and provides endless functional training workouts, plus athletic conditioning. The benefit of the MostFit Core Hammer is that it is portable and can be slammed on any hard surface, such as a garage, the sidewalk, a parking lot, or a gym floor. It requires much less space since you no longer need a tractor tire to strike it on.
Sledgehammers are asymmetrical which lends itself to a unique blend of balance (and imbalance) when used in exercise. There’s a big gravitational pull on the heavy side of the sledgehammer which is a totally different feel unlike anything else. The Sledgehammer forces your core and the muscles on the other side of the body to compensate by working harder and unknowingly.
"This extra length changes the workout significantly. More engagement of the core and shoulders to swing and control the extra weight." -on7heway, Fort Bragg, NC, United States
The unknowing is what makes sledgehammer training so effective. Your muscles MUST engage in order to compensate for these imbalances. If done intensely enough this cuts down on the need for long abdominal workouts as the core muscles will be completely “hammered”. I’ve incorporated the sledgehammer in my own training for the past few years. As I get ready to compete in “Austin’s Fittest” competition in 6 weeks, I can tell the difference when I run the mile (which is one of the 10 fitness tests that I will undergo). I’m now running the mile in the 7′s as opposed to the 9′s (9 minutes). I firmly believe that a stronger core is the biggest difference related to my sledgehammer training. I’m a more efficient runner.
"Another thing that makes lower body power and running truly efficient is the ability to achieve triple flexion and extension of the ankle, knee, and hip with good stability (i.e. motor control) to drive that movement and those generated forces in the intended direction. The following exercise will help enhance your running mechanics and add to your ability to generate faster, stronger steps in the most streamline direction needed." – Diane Vives, C.S.C.S.
Scott York's manual includes "Quick Training Tips" so you don't have to second guess yourself. Here's what you get...
To place your order, CLICK HERE and scroll down to THE SLEDGEHAMMER WORKOUT!
Use Coupon Code: 50OFF. This offer is for a limited time only.
Regularly $47.00. With the coupon code: 50OFF, the price drops to only $23.50!
Take all of the guess work out of your Sledgehammer Training. Whether you set up stations in your bootcamp using just one sledgehammer, issue partner challenges or have full blown workouts using multiple sledgehammers, I’ve got you covered!
A workout can be hard to define sometimes. If you walked to lunch and back does that count? If you sat up straight for 10 minutes and took deep breaths does that count? Or do you have to lift heavy things or run as fast as you can to get a workout? The truth is that a workout is a very subjective thing. What might be a workout for you might not even be an option for someone else. The good news is that whatever works for you…IS best for you. Find something that makes you happy and makes you feel good, and since consistency is the most important part of any wellness routine, stick with it. The following three types of workouts are fun and effective and can be found near your office or home.
There are almost as many forms of Yoga as there are forms of exercise in general. Yoga is more of a state of mind than a form of movement. And as cheesy as that sounds, it’s true. The physical movements in a contemporary Power Yoga class, for instance, are mimicked in a number of fitness classes, but during a Yoga practice, there is an emphasis on controlling your breath and your mindset. This setting might not appeal to everyone, but it’s a great way to get strong, fit, focused, and calm, all in one workout. If you are interested in trying out a Yoga class be sure to read class descriptions first as they can range from breathwork, to seated meditation, to super intense and over 100 degrees.
photo credit: @chadsimages of @erinfukuda
Speaking of meditation… some runners claim that the stress relief and calming benefits of a daily run is the most important part of their wellness routine. Running is a great way to train your aerobic system and your cardiovascular endurance. There are obvious risks of foot, knee, or lower back injury; however, if you are interested in starting a running routine, a great approach would be to purposely start slow. Run for 1 minute and walk for 4 until you make a mile. Try that for a couple of weeks then increase the running time and decrease the walking time. Finding the right pair of shoes is also very important. Be sure to pay close attention to any pain and seek professional help if any discomfort persists.
Another great option is walking. Studies show that a 10-minute walk can change your brain’s chemistry and shift you in to a better mood. If you don’t already do a lot of walking, the same tips apply as running. Start slow. Make sure you have the right shoes. Find a friend to walk with on your lunch break, or take Fluffy out and explore your neighborhood. Walk on the beach or hike in nature. If the outdoor thing isn’t for you, get a treadmill or head to your local gym. Walking is highly beneficial for body/mind well-being.
Adult kickball leagues are springing up all over the country and are a great way to make a workout seem more like social hour. Kickball, a much simpler and lower impact version of baseball, but played with an inflatable rubber ball that you kick from home plate, requires some jogging, throwing, kicking and best of all, cheering. Simply leaving your home or office, going to meet friends at a park, and being on your feet can be a great part of your wellness routine. The once or twice weekly team practices are just a bonus. You can find adult kickball, dodgeball, flag football, and many other fun sports in most cities and by visiting websites like kickball.com.
There is NO wrong way to work out. Find what works for you and have a good time doing it. Consistency really is the key to a successful wellness routine. Being the MostFit you can be, anytime, anywhere, is your personal journey. Enjoy it!
Our friends at Bergmann Fitness in NYC have shared how ANYTHING can be turned into a diet, even Game of Thrones, and how modern day training using the MostFit Core Hammer can prepare you for knighthood!
“Most popular diets share the same common principals – which in theory is why they all work, at least for a period of time. Reduce total food intake, eat less junk, eat more whole foods, reduce refined carbohydrates, eat more vegetables, and stick to leaner meats.
After that, it’s just placing an enticing patina over the basics to try and get you to purchase books, supplements, and whatever else they can successfully market to you.”
That being said…
Since most of the population of the Seven Kingdoms is poor, and because winter has been coming for 4 seasons, the majority of people in Westeros are likely living on rather meager subsistence. To make matters worse, technology in The Seven Kingdoms is fairly primitive so *obviously* there are no cheap processed foods to comfort you in the dark and terrifying nights.
In Phase One you will teach your body to subsist on minimal resources. Sure, some people might liken this to starving, but in fact you are just letting the body feed off of its excesses. In this phase you will be training your body to overcome hunger by limiting caloric intake. *Cough, cough, theoretically.*
For the entire meal plan, CLICK HERE.
In Medieval times young men were said to have trained approximately 14 years before they could be considered for knighthood. They were required to master using a two-handed sword, battle axe, mace, dagger and lance, all while wearing around 50lbs of battle armor.
Meal Plan: 4 Small Meals Per Day
You must keep up your strength while training. Keep your meals small, and spread them out over the course of the day.
What to Eat & Drink
Everything from Phase One plus…
Eggs
Wild caught freshwater fish
Wild Berries
Hard Cheeses
Roasted farmed meats (such as cow, pig, and chicken)
Activity Level: Intense
6 hours or more of intense exercise per week. Think of it this way – You are training to be a total badass. Activities such as running, weight training, swinging large objects, and crushing skulls are all good options. Come to think of it, there’s a fun new exercise tool called the Mostfit Core Hammer that would work nicely.
CLICK HERE for details on How to Maintain Nobleman or Noblewoman-ly Composure, and How to Binge like a King.
We hope you've enjoyed this little foray into fictional dieting. To read more articles like this, sign up with Bergmann Fitness and follow them of Instagram @bethabergmann and Facebook.
Resistance tubes offer a variety of workout benefits. For one, they are relatively inexpensive, lightweight, and portable. Secondly, they improve balance, strengthen muscles, and prevent injuries.
The MostFit Resistance Tubes come in 3 different weights--light, medium and heavy. Whether you are beginning an exercise regime or are a seasoned athlete, you can incorporate resistance training into your workouts, varying the tension to accommodate or challenge your muscles. For example, if you are doing a bicep curl and need less tension, you can place one foot on the tube as pictured in the photo above. If you need more resistance, stand on the tube with both feet.
Training with Resistance Tubes adds a different dimension by varying the types of exercises you can do. With Resistance Tubes, one can move the body in different directions, switching easily from upper body to lower body, and core. One can also strength train and stretch the muscles with Resistance Tubes.
Resistance Tubes are commonly used in sports medicine for injury rehabilitation and prevention. Physical therapists, chiropractors, physiotherapists, and yoga therapists are no strangers to resistance training. During the rehab phase of an injury, one of the goals is to strengthen the underused muscles to prevent injuries, while bringing circulation into the body. Resistance Tubes can assist in speeding up your recovery.
One of MostFit's purposes in the fitness industry is to keep things as simple as possible. Our products are lightweight, easy to travel with, simple to use, and affordable. The MostFit Resistance Tubes are priced at $14.95 and can be taken anywhere which makes life so much simpler whether you are a personal trainer, doctor, student, busy-parent, or traveling business executive.
Our friends at Core Energy Fitness have a variety of anchors for your home gym and studio. The Anchor Gym and Hammer Head Storage Rack are great tools to keep your tubes and suspension straps off the floor and ready to use anytime!
