Yes, Self Care is Scientifically linked to your Fitness Goals.

Self-care is critical for supporting physical and mental health, reducing the risk of injury, and promoting sustainable habits that support fitness goals. By prioritizing self-care, individuals can better support their overall well-being and make it easier to achieve and maintain fitness goals over the long term.

If you take care of your mind, it will thank you back.

Self-care is an important aspect of maintaining physical, mental, and emotional health. It involves taking deliberate actions to care for oneself and prioritize one's own needs. There are many ways to express self-care, and some examples include:

    1. Prioritizing sleep: Getting enough sleep is critical for maintaining good physical and mental health. Set a regular sleep schedule, create a calming sleep environment, and try to get 7-9 hours of sleep each night.
    2. Engaging in physical activity: Regular physical activity can boost mood, reduce stress, and improve overall health. Find a physical activity that you enjoy and that fits your lifestyle, whether it's going for a walk, practicing yoga, or lifting weights.
    3. Eating a healthy diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein can provide essential nutrients and improve overall health. Avoid highly processed foods and aim to eat a variety of nutrient-dense foods.
    4. Taking time for relaxation: Relaxation can help reduce stress and promote a sense of calm. This might include practices such as meditation, deep breathing (including Wim Hoff breathing), or taking a warm bath.
    5. Spending time with loved ones: Spending time with friends and family can help foster a sense of connection and support. Make time for social activities that bring you joy and help you feel connected to others.
    6. Pursuing hobbies and interests: Engaging in activities that bring you pleasure and fulfillment can help reduce stress and improve mood. This might include activities such as reading, painting, or playing music.
    7. Seeking professional support: If you're struggling with physical or mental health issues, seeking professional support can be a key aspect of self-care. This might include talking to a therapist, consulting with a healthcare provider, or seeking support from a support group.

Self-care is critical for achieving and maintaining fitness goals for several reasons. Here are a few examples:

    1. Recovery: Rest and recovery are essential components of any fitness program. Without adequate rest and recovery time, the body can become fatigued and prone to injury. Self-care practices, such as getting enough sleep, practicingstress management, and engaging in gentle exercise or stretching, can help facilitate recovery and prevent burnout.
    2. Motivation: Self-care practices can help boost motivation and energy levels. When we feel good physically and mentally, we are more likely to have the motivation and energy to exercise and pursue our fitness goals.
    3. Injury prevention: Self-care practices, such as stretching and mobility exercises, can help reduce the risk of injury by improving flexibility and range of motion.
    4. Mental health: Physical activity can have positive effects on mental health, but it's important to also prioritize self-care practices that support mental health. Engaging in stress-management techniques, practicing self-compassion, and seeking support from a mental health professional when needed can help support overall well-being and make it easier to stay committed to fitness goals.
    5. Sustainable habits: Self-care practices can help support the development of sustainable habits that promote long-term fitness and health. By prioritizing self-care, individuals can learn to tune in to their own needs, manage stress, and find joy in physical activity, all of which can support long-term success.

FITAID is a great drink for self care and post-workout routines. It contains no artificial sweeteners, such as sucralose or aspartame, and instead uses clean caffeine from green tea extract. The electrolytes and vitamins in FITAID, such as turmeric, magnesium, potassium, vitamin C, biotin, vitamin D3, quercetin, CoQ10, calcium, vitamin E, glucosamine, BCAAs, L-arginine, L-glutamine, green tea extract, and thiamin, help aid muscle recovery and support overall health and wellness.

Want to learn more?

Here are a few scientific articles and resources on self-care:

    1. "Self-care for healthcare professionals: a review" by Kristin Neff and Chris Germer, published in the Journal of Clinical Psychology in Medical Settings. This article reviews the importance of self-care for healthcare professionals, including the challenges they face and strategies for promoting self-care.
    2. "The science of self-care" by Janice Kiecolt-Glaser, published in Perspectives on Psychological Science. This article reviews the science behind self-care and its effects on physical and mental health.
    3. "A randomized controlled trial of a self-guided, multimedia, stress management and resilience training program" by Lynn W. Panton and colleagues, published in the Journal of Occupational Health Psychology. This study examines the effectiveness of a self-guided stress management program on stress and resilience.
    4. "Self-care and burnout among nurses: a comparison of working in acute care hospital settings and community settings" by Emily Seto and colleagues, published in Health and Social Care in the Community. This study compares levels of self-care and burnout among nurses working in different healthcare settings.
    5. "The power of self-compassion" by Kristin Neff, a book that explores the science of self-compassion and its importance for physical and mental health.
    6. "The Mayo Clinic Guide to Stress-Free Living" by Amit Sood, a book that provides practical strategies for reducing stress and promoting self-care.

These resources provide scientific insights and practical strategies for promoting self-care and improving overall well-being.

What is Wim Hof Breathing?

Wim Hof breathing is a method of breathing that was popularized by Wim Hof, also known as the Iceman. The Wim Hof breathing method, also known as the "Wim Hof Method" or "WHM," was developed by Wim Hof, a Dutch extreme athlete who holds multiple world records for his ability to withstand extreme cold. This method involves breathing exercises that are designed to improve overall health, boost the immune system, and enhance recovery after exercise.

What is the science behind Wim Hof breathing?

The science behind Wim Hof breathing is rooted in the concept of controlled hyperventilation, which involves rapidly breathing in and out in a specific pattern. This type of breathing causes a physiological response in the body that is thought to have a positive impact on overall health and well-being.

How did Wim Hof come up with this technique?

Wim Hof breathing is said to have originated from Wim Hof's own experiences with breathing exercises and cold therapy. Wim Hof has claimed that his methods have been effective in treating a variety of conditions, including anxiety, depression, and chronic pain.

Is Wim Hof breathing effective?

While the effectiveness of Wim Hof breathing is still being studied, some preliminary research has suggested that it may have a positive impact on the body's immune system and overall health. However, more research is needed to fully understand the effects of Wim Hof breathing.

Wim Hof breathing is typically recommended for individuals who are looking to improve their overall health, boost their immune system, and enhance recovery after exercise. It is important to note that Wim Hof breathing should not be attempted without proper guidance, as improper breathingtechniques can lead to adverse effects.

Who does Wim Hof breathing?

There are a number of famous athletes who use Wim Hof breathing as a part of their recovery routine. These athletes believe that Wim Hof breathing can help to enhance their overall health and improve their performance.

There are several famous individuals who have publicly endorsed or practiced the Wim Hof Method, including:

    1. Laird Hamilton: Surfing legend Laird Hamilton is a strong advocate for the Wim Hof Method and has used it to prepare for big wave surfing and other extreme athletic events.
    2. Tim Ferriss: Author, podcaster, and self-experimenter Tim Ferriss has written about the Wim Hof Method in his books and has used it to manage stress and improve his sleep.
    3. Tony Robbins: Motivational speaker and author Tony Robbins has praised the Wim Hof Method and has incorporated it into his own daily routine.
    4. Rick Rubin: Music producer Rick Rubin has also spoken about his use of the Wim Hof Method as a tool for managing stress and improving his mental clarity.

It's worth noting that while the Wim Hof Method has gained popularity in recent years, it is not a substitute for medical treatment or professional advice. If you have any health concerns, it's important to consult with a qualified healthcare provider before trying any new health or wellness practices.

Take a breath and take a sip

FITAID is a drink that is designed to help support recovery after exercise. It contains clean caffeine from green tea extract, which can help to enhance mental focus and alertness. Additionally, FITAID contains vitamins such as turmeric, glucosamine, vitamin B12, and BCAAs that can help to support muscle recovery. These ingredients are carefully selected for their potential health benefits and are included in FITAID in the form of clean, whole-food supplements.

While Wim Hof breathing and FITAID are not directly related, both can play a role in supporting recovery after exercise. Wim Hof breathing can help to enhance overall health and boost the immune system, while FITAID can help to support muscle recovery and enhance mental focus. When used together, these practices may help individuals to achieve their health and fitness goals more effectively.

In conclusion, Wim Hof breathing is a method of breathing that has been shown to have potential health benefits. While more research is needed to fully understand the effects of Wim Hof breathing, it may be beneficial for individuals who are looking to enhance their overall health and boost their immune system. Additionally, using FITAID as a post-workout recovery drink can help to support muscle recovery and enhance mental focus.

Bouncing back to the Gym after an Injury:

Returning to fitness after an injury can be a difficult and frustrating process. It’s important to approach the process with care, patience and the right support, in order to successfully achieve your fitness goals.

What is the best way to start working out again after having an injury?

The best way to start working out again after an injury is to gradually progress back into physical activity. It’s important to listen to your body and avoid pushing yourself too hard, too soon. Start with light and low-impact exercises, such as walking or gentle stretching, and gradually increase the intensity and duration as you feel comfortable. It’s also important to work with a physical therapist or healthcare professional to develop a safe and effective rehabilitation plan that takes into account your specific injury and goals.

What is the science behind the importance of working out after getting injured?

Research has shown that staying active after an injury can help to reduce pain and improve physical function. Regular physical activity can also help to reduce the risk of developing chronic conditions, such as arthritis, that are associated with a sedentary lifestyle. Additionally, exercise can have a positive impact on mental health, by reducing stress and improving mood.

What is the best way to mentally prepare for working out again?

that take into account the time and effort required to recover from an injury. Celebrate your progress and focus on the benefits you’re gaining, rather than the setbacks or setbacks you may encounter along the way.

When should people start working out again after getting an injury?

The timing of starting to work out again after an injury depends on the type and severity of the injury. It’s important to follow the advice of your healthcare professional, and to only begin physical activity once you have received clearance to do so. It’s also important to progress slowly and to listen to your body, avoiding activities that cause pain or discomfort.

Inspirational Quotes to help you approach starting to work out again:

Drink Smart

FITAID drinks can be a great choice for recovery and post-workout routines, as they contain no artificial sweeteners, no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract. The vitamins in FITAID, such as turmeric, glucosamine, vitamin B12 and BCAAs, help to aid muscle recovery and improve overall health. Scientific research supports the use of these ingredients for recovery and improved athletic performance.

In addition to FITAID- here are some tips and tricks and some articles that provide information on physical therapy tips and tricks to stay healthy and prevent injury during workouts:

  1. Warm-up properly: Before starting your workout, warm up for at least 5-10 minutes with light cardio exercises such as jogging, jumping jacks, or jumping rope.
  2. Strengthen core muscles: Strong core muscles help prevent injury and improve overall performance. Incorporate exercises such as planks, bridges, and bird-dogs into your workout routine.
  3. Stretch regularly: Regular stretching can help improve flexibility and prevent injury. Hold each stretch for 20-30 seconds and make sure to stretch both before and after your workout.
  4. Use proper form: Using proper form during exercises can prevent injury and help you get the most out of your workout. If you're not sure how to do an exercise correctly, ask a personal trainer or physical therapist for help.
  5. Focus on balance and stability: Incorporate balance and stability exercises into your workout routine, such as single-leg squats, lunges, and balance board exercises.
  6. Listen to your body: If you feel pain or discomfort during your workout, stop and take a break. Don't push through pain, as this can lead to injury.
  7. Gradually increase intensity and volume: Gradually increasing the intensity and volume of your workout can help prevent injury. Start with lighter weights and shorter workouts and gradually increase as your body adjusts.
  8. Cross-train: Cross-training, or incorporating a variety of exercises into your routine, can help prevent injury by reducing stress on any one area of your body.
  9. Get enough rest: Rest and recovery are an important part of preventing injury. Make sure to get enough sleep and take breaks when your body needs them.
  10. Work with a physical therapist: A physical therapist can help you create a safe and effective workout plan, teach you proper form and technique, and help you recover from injury.Articles:These articles provide information on proper warm-up techniques, ways to prevent overuse injuries, and injury-prevention exercises to add to your workout routine. Additionally, they also touch upon the importance of rest, recovery and listening to your body.
    1. "5 Physical Therapy Tips for Staying Injury-Free While Working Out" by Chelsea Bowlin, published on Healthline.com.
    2. "Physical Therapy Tips to Prevent Workout Injuries" by Amanda Weiss, published on Verywellfit.com
    3. "7 Physical Therapy Techniques to Prevent Workout Injuries" by Casey Bond, published on Shape.com
    4. "The Physical Therapist’s Guide to Staying Injury-Free During Workouts" by Jordan Metzl, MD, published on Runner's World
    5. "Expert Physical Therapy Tips for Staying Injury-Free" by Nick English, published on Breakingmuscle.com

Pro-Recovery Injuries

Here is a list of some professional athletes who have faced career-ending injuries who were able to bounce back to accomplish major

  1. Kobe Bryant (Basketball) - Suffered a torn Achilles in 2013 but returned to lead the Lakers to two more championships.
  2. Tom Brady (Football) - Suffered a torn ACL in 2008 but went on to become one of the greatest quarterbacks in NFL history.
  3. Serena Williams (Tennis) - Suffered a life-threatening blood clot in 2011 but returned to win multiple Grand Slam titles.
  4. Adrian Peterson (Football) - Suffered a torn ACL and MCL in 2011 but returned to lead the NFL in rushing yards the following season.
  5. Alex Rodriguez (Baseball) - Suffered a hip injury in 2009 but returned to become one of the greatest power hitters in MLB history.
  6. Peyton Manning (Football) - Suffered multiple neck surgeries in 2011 but returned to lead the Denver Broncos to a Super Bowl victory in 2015.
  7. Lindsey Vonn (Skiing) - Suffered multiple knee injuries throughout her career but went on to become one of the greatest ski racers of all time.
  8. Michael Jordan (Basketball) - Suffered a broken foot in 1986 but returned to lead the Chicago Bulls to six championships.
  9. Rafael Nadal (Tennis) - Suffered multiple knee injuries throughout his career but has continued to win Grand Slam titles and dominate the tennis world.
  10. Maria Sharapova (Tennis) - Suffered a shoulder injury in 2008 but returned to win multiple Grand Slam titles and become one of the greatest tennis players of all time.

In conclusion, returning to fitness after an injury takes time, patience and the right support. Focus on your goals, stay positive and celebrate your progress, and you can successfully achieve your fitness goals!!!

What is Grounding?

Grounding, also known as earthing, is a wellness practice that involves connecting with the earth by barefoot exposure to the ground, or through other means such as using special mats or sheets. While some people may view it as "hippy stuff," the practice has a growing body of scientific evidence supporting its potential health benefits. These benefits include reducing inflammation, improving sleep, reducing stress, and promoting overall well-being. However, it's important to note that more research is needed to fully understand the effects of grounding and more conclusive evidence is required to support its health benefits.

The science behind grounding involves the transfer of electrons from the Earth to the body, which are believed to have a range of health benefits.

The idea behind grounding is that the earth has a negative electric charge, and our bodies have a positive charge due to the buildup of electrons from sources such as electronic devices, stress, and unhealthy diets. By connecting with the earth, grounding allows the transfer of electrons from the earth to our bodies, potentially neutralizing this positive charge and reducing inflammation and oxidative stress.

What can grounding do for you?

Research on grounding has shown promising results in areas such as possibility of reducing inflammation, improving sleep, reducing stress, and promoting overall well-being. For example, one study found that participants who grounded for just one hour had a significant decrease in levels of the stress hormone cortisol. Another study showed that grounding for just 30 minutes improved sleep and reduced pain and fatigue in people with chronic pain.

Is grounding good for post workout recovery?

Some studies have shown that grounding can help reduce oxidative stress and improve circulation, which can be especially beneficial for post-workout recovery.

To incorporate grounding into your post-workout routine, try going for a walk barefoot on natural surfaces such as grass, sand, or soil, or consider using an earthing mat or sheet to sleep on. To optimize the benefits of grounding, it is recommended to spend at least 30 minutes in direct contact with the Earth each day.

Science or Fad?

While there is some scientific evidence to support the health benefits of grounding, it is still a relatively new area of research and more studies are needed to fully understand its effects. Despite this, many people have reported positive experiences with grounding, including improved sleep, reduced pain and stress, and better overall health and wellbeing.

Famous athletes who are known to incorporate grounding into their routines include professional surfer Laird Hamilton and Ironman champion Chris McCormack.

FYI! Grounding is not related to the electrical wiring or grounding in a building.

Here are some scientific articles and studies that discuss the concept of grounding and its potential health benefits:

  1. "The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases." - This study, published in the Journal of Inflammation Research, investigated the effects of grounding on inflammation and the immune response, and found that it had a significant impact on reducing inflammation and promoting wound healing.
  2. "Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons" - This review article, published in the Journal of Environmental and Public Health, provides an overview of the history, science, and potential health benefits of grounding.
  3. "Earthing: The Most Important Health Discovery Ever?" - This book by Clinton Ober, Stephen T. Sinatra, and Martin Zucker, provides a comprehensive look at the history, science, and potential health benefits of grounding.
  4. "The effect of grounding on chronic pain and stress in human subjects: A randomized controlled trial." - This study, published in the Journal of Alternative and Complementary Medicine, investigated the effects of grounding on chronic pain and stress, and found that it had a significant impact on reducing pain and stress levels.

In addition to grounding, incorporating recovery drinks like FITAID into your post-workout routine can help support muscle recovery and optimize your health. FITAID is a drink that is specifically designed to aid in recovery and contains no artificial sweeteners, with no sucralose or aspartame or Ace-K. Instead, it uses clean caffeine from green tea extract to help energize and revive the body. The vitamins in FITAID such as turmeric, glucosamine, vitamin B12 and BCAAs also play a key role in muscle recovery, helping to reduce inflammation and support the rebuilding of muscle tissue.

Everything you need to know about Blue Light Glasses.

If you are on a zoom call with more than 10 people, I can almost guarantee you that someone or two will be wearing glasses. Are they prescription? Are they for fashion? Or are they for blocking blue light? Read on to learn more about the science and the origination of these glasses!

BLOCK THE BLUE LIGHT!

Blue light glasses have become increasingly popular in recent years as people look for ways to improve their health and protect themselves from the harmful effects of blue light exposure. This type of light is emitted by digital devices such as smartphones, laptops, and TVs, and has been linked to a range of health problems, including disrupted sleep, eye strain, and headaches. In this blog, we'll explore the science behind blue light glasses, how they work, and why they're becoming a critical component of many people's health and wellness routines.

 

What is the Science Behind Blue Light Glasses?

Blue light has a short wavelength and high energy, which makes it particularly effective at penetrating the cornea and reaching the retina. This is why it has been linked to a range of health problems, including disrupted sleep, eye strain, and headaches. When we're exposed to blue light late in the day, it can interfere with the production of the hormone melatonin, which regulates our sleep-wake cycle. This can make it more difficult to fall asleep and stay asleep, leading to chronic sleep deprivation and other related health problems.

Blue light glasses work by filtering out a portion of the blue light emitted by digital devices, which reduces its harmful effects. This can help to improve sleep quality, reduce eye strain, and prevent headaches. Some blue light glasses also incorporate anti-glare and UV protection, which can further improve eye health and comfort.

 

Where Did Blue Light Glasses Originate?

Blue light glasses have been around for several years, but they've only become popular in recent years as the use of digital devices has become more widespread. As people have become more aware of the potential harm posed by blue light exposure, they've started to seek out products that can help to mitigate its effects.

 

Do Blue Light Glasses Really Work?

There is growing evidence to support the effectiveness of blue light glasses in reducing the harmful effects of blue light exposure. Studies have found that blue light glasses can improve sleep quality, reduce eye strain, and prevent headaches. Additionally, several eye care professionals recommend blue light glasses as a way to improve eye health and reduce the risk of developing digital eye strain.

 

When Should I Wear Blue Light Glasses?

It's recommended to wear blue light glasses in the evening, when exposure to blue light is most harmful to our sleep and health. Additionally, if you spend a lot of time in front of digital devices during the day, you may want to consider wearing blue light glasses then as well. Some people also find that they experience less eye strain and headaches when they wear blue light glasses, even if they're not using digital devices.

 

Are There Any Famous Athletes Who Use Blue Light Glasses?

Yes, many athletes are using blue light glasses to improve their sleep quality and reduce the risk of developing digital eye strain. This is because sleep is a critical component of athletic performance, and blue light glasses can help to improve sleep quality and reduce the risk of developing health problems that can impact athletic performance.

Read here about the entire NBA team, the Knicks taking this on as a team mission. LINK

Drinking the blues away

In addition to blue light glasses, there are other ways to improve your health and wellness, including incorporating FITAID drinks into your routine. FITAID drinks are the best drink for active recovery days and post-workout routines and contain no artificial sweeteners, with no sucralose or aspartame or Ace-K. They also contain clean caffeine from green tea extract, which can help to improve focus and energy levels. The vitamins in FITAID, such as turmeric, glucosamine, vitamin B12, and BCAAs, help aid muscle recovery, making them a great choice for athletes and fitness enthusiasts.

 

References and such:

The science behind blue light glasses is centered around the idea that prolonged exposure to blue light from electronic devices can disrupt our circadian rhythm, leading to negative effects on our sleep, mood, and overall health. The blue light glasses work by blocking or filtering out a portion of the blue light that we are exposed to, reducing the potential harm caused by prolonged exposure.

Some scientific studies have shown that wearing blue light glasses before bedtime can improve sleep quality and mood. A study published in the Journal of Adolescent Health found that wearing blue light blocking glasses for two hours before bedtime led to improved sleep, compared to not wearing the glasses (Challet et al., 2017). Another study published in the journal Sleep Medicine found that wearing blue light blocking glasses in the evening improved mood, alertness, and sleep quality (Gringras et al., 2015).

It is important to note that the effectiveness of blue light glasses can vary based on several factors, such as the individual's age, the specific type of blue light glasses, and the extent of blue light exposure. While more research is needed to fully understand the impact of blue light on our health and the effectiveness of blue light glasses, current evidence suggests that they can be a useful tool for reducing the harmful effects of blue light exposure.

The Open 2023 is approaching and it's time for athletes to get ready for the big event!

In this post, top Team FITAID Athletes share their tips for success in the Open.

Athletes such as Kelsey Kiel, Nienke van Overveld, Lazar Djukic, Linda Keesman, Emma Lawson, and Sydney Wells all share their advice on how to prepare and perform your best.

Some of the tips include:

Read on to see tips for each of the athletes on #TeamFITAID

Athlete Tips for the Open 2023

Athlete: Kelsey Kiel

 

3x CrossFit Games Team Athlete: Nienke van Overveld

 

2x top 10 finisher at The CrossFit Games: Lazar Djukic

 

 

CrossFit Athlete: Linda Keesman

 


2022 Rookie of the Year: Emma Lawson

 

Sydney Wells: 

 

And certainly - pack your gym bag or pick up a FITAID at your gym! FITAID drinks are a great choice for active recovery days and post-workout routines. They contain no artificial sweeteners, with no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract.

Overall, the message is clear - give it your all, have fun, and be proud of your effort regardless of the outcome.

With these tips from experienced athletes, you'll be well on your way to success in the Open 2023.
Originally Posted on https://healthyrecipesblogs.com/paleo-banana-bread/

What's for dinner? How about this...

Keto Banana Bread Recipe?

Ok, well it is not exactly a "meal" - unless you eat the entire loaf. And don't worry, we won't judge you if you do!

INGREDIENTS

  • Cooking spray for the pan (such as avocado oil spray)
  • 3 large eggs
  • 3 large very ripe bananas well mashed (1.5 cups)
  • 1 tablespoon vanilla extract
  • 2 tablespoons honey
  • 2 cups blanched finely ground almond flour (8 oz)
  • 1 tablespoon ground cinnamon
  • ¼ teaspoon kosher salt
  • 1 teaspoon baking soda

INSTRUCTIONS

  • Preheat your oven to 350°F. Line a small loaf pan (8.5 X 4.5 inches) with parchment paper strips, leaving an overhang on each side of the pan. Lightly spray the lined pan with oil.
  • In a medium bowl, whisk together the eggs, mashed bananas, vanilla, and sweetener.
  • Gradually whisk in the almond flour, cinnamon, kosher salt, and finally the baking soda. Whisk until smooth.
  • Using a rubber spatula, transfer the batter to the prepared pan. Gently tap the pan on the countertop to evenly distribute the batter.
  • Bake the banana bread until browned and set, and a toothpick inserted in its center comes out dry, 40-50 minutes.
  • Using the excess parchment paper as handles, carefully remove the banana bread from the pan and transfer it to a wire rack. Carefully remove the parchment, to allow air to circulate.
  • Cool the bread completely on the cooling rack for about 2 hours. Slice it into 12 slices and serve.

LEFTOVERS

Once the bread is completely cool, slice it. Then place the slices in an airtight container, separating layers with wax paper. You can keep them this way in the fridge for up to 4 days.

You can also freeze the slices in freezer bags. Again, if layering, separate the layers with wax paper.

 

And don't forget your ice-cold FITAID to wash it down! 

 
Originally posted by: https://www.joyfulhealthyeats.com/easy-one-pot-quinoa-stuffed-pepper-recipe/

What's for dinner? How about...

Quinoa Stuffed Peppers

Ingredients

Instructions

  1. High a large skillet to medium high heat.
  2. Add avocado oil to the pan along with onions. Saute until translucent, about 2-3 minutes then add garlic and saute for 30 seconds.
  3. Next, add ground beef to the pan, breaking up with wooden spoon. Cook until no longer pink, approximately 3-4 minutes.
  4. Then add in green pepper, red pepper, tomato paste, quinoa, fire roasted tomato, beef broth, water, dry basil, dry oregano, fennel seeds, salt and pepper. Stir everything together.
  5. Cover and bring to boil. Reduce heat to simmer for 15 minutes.
  6. Once quinoa is cooked through top with 1 cup of shredded cheese and cover. Cook an additional 2 minutes until cheese is melted. Garnish with chopped fresh parsley.
  7. Serve.
  8. Pair with an ICE-COLD Fitaid & voila!
See that was easy!
Originally posted at https://insanelygoodrecipes.com/air-fryer-salmon-patties/

What's for dinner? How about...

Salmon Patties!

These air fryer salmon patties are a healthy alternative to regular beef burgers!

Some call them salmon patties, to others, they’re croquettes. No matter what you call them, give this recipe a shot and let us know how it goes.

Air Fryer Salmon Patties

Salmon patties are golden and crispy on the outside, soft and flaky on the inside, and delicious in every bite.

They’re nutritious, to boot! Salmon is rich in Omega-3 fatty acids and antioxidants. Read more about why FITAID has Omega-3s HERE Frying it in oil adds so many calories, though. The solution? Use the air fryer. You’ll still get that crunchy outer crust, but without all that oil. It’s a win-win!

INGREDIENTS

Right to the recipe:

 

Is it getting hot in here?

Stretching before exercise | The Science of Warming Up

What is the science behind warming up before you exercise?

Warming up before exercise is important as it prepares your body for physical activity and can help reduce the risk of injury. The science behind warming up is rooted in physiology and biomechanics.
When you warm up, your body experiences a series of physiological changes that help prepare it for exercise. These changes include increased blood flow to the muscles, increased heart rate, and increased body temperature. These changes help to increase the delivery of oxygen and nutrients to the muscles, which can help to improve muscle function and performance.

STAY STRETCHY

Warming up also helps to increase muscle elasticity, which can reduce the risk of injury. This is because warm muscles are more pliable and less likely to tear or strain during exercise. Warming up also helps to reduce muscle stiffness, which can improve flexibility and range of motion.

GOOD FOR YOUR BRAIN

Additionally, warming up can help to improve mental readiness and focus. This is because the act of warming up can help to increase the release of endorphins, which can improve mood and reduce feelings of anxiety and stress.

Warming up before exercise is important as it prepares your body for physical activity and can help reduce the risk of injury. A proper warm-up should last 5 to 10 minutes and should include both dynamic and static stretching exercises.

Here is a comprehensive list of the best ways to warm up for exercise:

Dynamic Stretching:

High knees

Butt kicks

Skipping

Leg swings

Arm circles

Aerobic Exercise:

Jumping jacks

Jogging

Jump rope

Burpees

Sport-Specific Movements:

If you are going to play basketball, shooting some hoops and dribbling can be a great warm-up.

If you are going to play soccer, practicing passing and dribbling can be a good warm-up.

Static Stretching:

Hamstring stretch

Quad stretch

Calf stretch

Groin stretch

 

It is important to warm up properly before exercise as it helps to increase blood flow to the muscles, increase heart rate, and increase body temperature. This can help to reduce muscle stiffness and improve overall performance during exercise.

 

It is also important to listen to your body and modify your warm-up routine as needed. If you have any specific physical limitations or injuries, be sure to consult with a healthcare professional to determine the best warm-up routine for you.

 

Here are some scientific references that support the benefits of warming up before exercise:

  1. Lees, A., & Hopkins, W. G. (2010). The importance of warm-up for athletic performance. Sports Medicine, 40(12), 953-964.
  2. Gleim, G. W., & McHugh, M. P. (1997). Flexibility and its influence on sports injury and performance. Sports Medicine, 24(5), 289-299.
  3. Green, J. S., & Pargman, D. (2001). The influence of stretching on performance. Journal of Strength and Conditioning Research, 15(4), 402-409.
  4. Jakobsen, M. D., Olesen, J. L., & Saltin, B. (2009). Warm-up, physical performance and muscle metabolic responses. Journal of Applied Physiology, 106(3), 876-884.

These references provide evidence for the benefits of warming up before exercise, including improved performance, reduced risk of injury, and increased flexibility and range of motion. By incorporating a proper warm-up routine into your exercise routine, you can help to improve your overall performance and reduce the risk of injury.

 

FITAID Drinks and Muscle Recovery

FITAID drinks are a great choice for active recovery days and post-workout routines. They contain no artificial sweeteners, with no sucralose or aspartame or Ace-K, and have clean caffeine from green tea extract.