How Strength Training Can Save Your Life
If your dumbbells are getting dusty under the bed, it's definitely time to drag them out. UCLA researchers looked at data from almost 4,000 Americans 55 and over and found that those with the most muscle mass had a 20% lower risk of early death than those with the least.
"We've discovered that your body composition—the percentage of lean muscle mass versus body fat—seems to be a better predictor of longevity than the go-to BMI screening.
HOW TO DO IT:
Using a pair of 5- to 10-pound hand weights, do 3 sets of 10 to 12 reps of each move 3 times a week.
“Work harder on yourself than you do on your job.”
~ Jim Rohn, American entrepreneur, author and motivational speaker
I’ve certainly been advised in recent months to take care of myself – or I won’t be able to take care of anyone else. We hear it in-flight – if there is an event where oxygen masks drop, put your own mask on first, before that of your children. When you think about it – it makes sense. Yet sometimes are own inherent reactions to sudden or ongoing stress seems to surface.
So if we think this through – being the best version of yourself will certainly impact your abilities and value to your job and the company you work for. But those aren’t always there. We lose jobs, quit jobs, our jobs get eliminated, or we just can’t find a job. But we – you and me, are always going to be here.
There are so many experiences and knowledge gained in one work environment that we don’t always think about how this translate into our own worth in the next job – what we subconsciously take with us.
Consider a thorough self exam – an honest one.
Maybe these items and more, are on your personal to-do list but they never seem to get checked off.
Being the best version of yourself is a gift only you can give yourself. The items above are just food for thought.
Checking them off one at a time is better than never getting to that list. Self-help books, peer groups, classes and other activities may help you get there, but you need to take that first step on you own.
We all work so very hard and dedicate our time, energy and often emotion to our work; yet taking little time for our own self-improvement.
Healthy burrito bowl recipe - Fresh, flavorful & perfect for large groups
Burritos! Who doesn’t love them?
Recipes like this are a staple in our house & they pretty much never get old.
They are rich, flavorful, sometimes spicy and always combine your favourite ingredients in one whole meal.
This recipe is ideal for a family or friends gathering as it offers a variety of ingredients that anyone can choose from - great for picky eaters or people who like or need to stick to certain dietary preferences. It is also a great way to add in more colours to your diet without even making an effort.
For the ones that are limiting their refined carbohydrate intake, this is a great option as it omits the wraps and focuses on whole hearty foods that are rich in fibre, vitamins and minerals, and who doesn’t need those?
The cheddar adds an additional flavor and topped with the sour cream it provides a balanced and nutrient-dense meal that can fuel you for hours! If you prefer a dairy free dish, simply leave it off or substitute with a minimally processed dairy free alternative.
It is so easy to assemble and put together that you can have it pre-made in the fridge in a lunch box and just grab it when you are on the go.
Type: Vegetarian, Lunch, Supper (add your favourite meat to make it omnivore)
Prep time: 30 min
Cook time: 1 h
Serves: 3 people
1 cup basmati rice (or black, wild, white, etc)
½ cup black beans (you can always used canned if you don’t have any slow cooked beans on hand)
1 red bell pepper
50 gr mushrooms
5 cherry tomatoes
100 gr cheddar cheese
1 tsp coriander powder
1 tsp cumin powder
For the cream sauce:
1 cup sour cream (we often use plain yogurt instead; either will do)
2 sprigs of fresh cilantro
Optional tortilla chips for garnishing
(Skip to step 7 if you are using canned beans or already have beans made)
1. Soak the beans for at least 12 hours.
2. Rinse them well from the soaking water and put them in a small saucepan.
3. Fill up with filtered water and bring to a bowl.
4. When boiling, discard the first water and refill with fresh one.
5. Cook for 30 more minutes until the beans are soft and tender but not mushy.
6. Remove from the heat, season generously with salt and let soak in the salty water to season.
7. Put the rice with 2 cups water and a pinch of salt and cook for 10 min with the lid on.
8. Remove from the heat and let steam for 2 more minutes. Open the lid and stir gently to let the steam out.
9. Rinse all the vegetables well.
10. Cut the lettuce, cherry tomatoes and slice the avocado on a cutting board.
11. Cut the onion in small pieces. Cut pepper and mushrooms roughly.
12. In a frying pan sauce the onion in olive oil. Add the peppers and mushrooms and stir.
13. Season with salt, pepper, coriander and cumin and cook for 5 more minutes. Set aside.
14. To assemble the bowl lay the cooked rice at the bottom of a big serving dish.
15. Arrange the cooked beans, stir-fried veggies, lettuce, tomatoes and avocado slices.
16. Sprinkle the grated cheddar cheese evenly on top.
17. For the cream stir the sour cream with the seasonings and scoop it into the center of the bowl.
18. Garnish with some tortilla chips on the side.
Notes: You can definitely diversify this recipe with whatever you have in the fridge. If you are aiming at more protein intake, add some chopped chicken breast to your bowl for extra nutrition
September: Watch out for our free Healthy Burrito Bowl Recipe eBook
Please share this great recipe with your workout buddies, it's packed with healthy nutrients and good clean energy. Check out our August Workout, its simple and created for all levels of fitness.
Game of the Month
New game from Epic. Just look at those heroes, forget the Lara Croft, perfect body heroes, take a peak at the Busty Beauty to the right, I got a chubby right now.
Fortnite is the Action Building game from Epic Games available now in paid Early Access for PlayStation 4, Xbox One, PC, and Mac. Learn more at www.fortnite.com. ESRB Rating: TEEN with Violence
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