Health and Wellness

  It can be a struggle to consume all the calories needed every day to fuel your intense workouts and aid muscle recovery to ultimately build a better body. It can be particularly exhausting eating every 2-3 hours to bump up your daily protein intake to recommended levels. However, by following this advice you can meet your nutritional requirements without compromising on the quality or the quantity of the protein you eat: 1. Don’t just rely on animal products We all know the major sources of protein come from animals, like beef, fish, chicken, turkey, venison, milk and eggs. However, there is a whole host of foods that are also great sources of protein. While they may not be as protein-dense as animal products, by simply adding one or two of these foods to each meal you will significantly increase your protein intake throughout the day. Protein can be found in many grains and a number of plant sources. Quinoa, brown rice and oats, for example, are great additions to any high...

And let’s talk about squats! 🍑🍑 *LOVE THEM OR HATE THEM* ❤️ The squat is a great strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. _*Why we LOVE Squats*_ ❤️ They strengthen your core 👙 🧡 Improve your balance ⚖️ 💛 May help to reduce injury as they help strengthen ligaments, tendons, bones and muscles in the lower body 💚 Can be done anywhere 🤪 💙 Different varieties keeps you motivated 🥰 🔥🔥🔥 *PLUS BECAUSE THEY USE THE BIGGEST MUSCLES IN YOUR BODY (THE GLUTES!) THEY BURN THE MOST CALORIES TOO* 🔥🔥🔥 _Providing you have no lower body injuries why not try the Squat Challenge above and Post Done ✅ below_ 💡 A FUN & EASY WAY TO GET MORE SQUATS INTO YOUR DAY... EACH TIME YOU GO TO THE BATHROOM DO *10 SQUATS* AFTERWARDS 😊 Have a great day Rockstars 😍

It is an easy way to plan healthy meals for your breakfast, lunch and dinner without the need to count calories or read long lists of ingredients. In addition, it helps you: eat a variety of foods control your portion sizes (amount of food you place on your plate) prevent chronic diseases including diabetes control your blood glucose levels if you have diabetes Choose your meal — is it time for breakfast, lunch or dinner? Place the foods in the proper place on your plate: ½ of the plate for vegetables (you can leave this empty for breakfast) ¼ of the plate for lean meat and others (you can leave this empty for breakfast) ¼ of the plate for wholegrains or wholemeal bread Ask your coach, nurse or dietician to show you: what to eat from the different food groups how many servings of food to eat and what one serving of food looks like healthy methods of cooking Heres a video for you to get the whole idea 💡